Can't fall asleep? These are the foods that improve the quality of sleep

It is usually recommended to sleep between 7 and 9 hours a night without interruption in order to reduce the risk of diseases, keep the brain healthy and strengthen the immune system. According to experts, these are the best foods and drinks that improve the quality of sleep:

1. Almonds : Studies have found a connection between eating almonds regularly and a lower risk of dangerous chronic diseases such as type 2 diabetes and heart disease, and this, among other things, is due to their richness in antioxidants. Almonds also help improve the quality of sleep, as they are a source of the hormone melatonin that regulates the body's internal clock and helps it prepare for sleep.

2. Turkey : Turkey is rich in protein, and studies show that eating moderate amounts of protein before bed is associated with better sleep. Turkey is a great food before bed because it contains the amino acid tryptophan, which increases melatonin production and improves sleep.

Almonds, illustration (Photo: Eng Image)

3. Fatty fish : Salmon, tuna, trout and mackerel are an excellent source of vitamin D. These fish are also rich in omega-3 fatty acids, which provide protection against heart disease and contribute to brain health. Studies have shown that combining omega-3 fatty acids and vitamin D has the potential to improve sleep quality, as they have been shown to increase serotonin production.

4. Chamomile : This is a plant with many health benefits, as it is rich in antioxidants that reduce inflammation that leads to chronic diseases such as arthritis and heart disease. Drinking chamomile strengthens the immune system, reduces anxiety and depression and improves skin health. In addition, chamomile contains an antioxidant that binds to certain receptors in the brain that promote sleepiness and reduce insomnia.

5. Banana : The banana contains tryptophan and is a source of magnesium. These two ingredients help a good night's sleep.

Banana (photo: istockphoto)