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Foods That Improve Sleep Quality


Those who eat more plant foods, whole grains, fruits, vegetables, low-sugar or minimally processed carbohydrates, and good fats such as nuts, seeds, and olive oil experience better sleep. You can also use Fildena 100 if your doctor prescribes it for you.

1. Almonds

Almonds are a delicious, nutritious nut that can help you get a good night's sleep. 

They are a good protein, vitamin E, and dietary fiber source. 

The monounsaturated fats in almonds also help regulate your blood sugar. 

This nutrient-dense nut is also full of potassium and iron, which may reduce your risk of heart attack or stroke. 

In addition, almonds are a good source of magnesium, calcium, and phosphorus, which all help build strong bones and teeth. They also provide important antioxidants that protect against tooth decay and bone fractures.

They also help your body process zinc, improving brain function, immune system, and fertility.

Adding a handful of almonds to your diet can help you improve your sleep quality and enjoy better health in the long run. (Fildena 50 | Fildena 25)

2. Walnuts

They're also an excellent source of tryptophan, a protein amino acid that helps your body produce serotonin and melatonin, both involved in sleep regulation.

Studies link low levels of omega-3 to depression and other mental health disorders, so adding walnuts to your diet could help improve your mood.

Another benefit of walnuts is that they're a great source of potassium, which improves blood flow to the brain, explains Frimpong. This is helpful for memory and learning, especially as we age.

In addition, the omega-3 fatty acids in walnuts may protect your heart from damage caused by high blood pressure and cholesterol. He says they also may help you control your blood sugar and reduce inflammation, improving memory and brain function.

Lastly, walnuts are a rich source of antioxidants, decreasing oxidative damage that can contribute to memory loss and cognitive decline. He adds that these nutrients can also ward off stress, which can exacerbate mental decline.

If you're looking to eat more walnuts, here are some delicious ways to incorporate them into your meals and snacks:

They pair well with sweet or salty foods and can be enjoyed as a snack on their own or as an ingredient in recipes like energy balls. These walnut-packed treats are a healthy, guilt-free way to enjoy this nutrient-dense nut.

3. Nut Butter

Nut butter is a nutrient-dense food that can help improve sleep quality. 

Peanut butter has been a popular snack in the United States for many years, but several other nut spreads are now on the market. From almond to cashew and even sesame and walnut varieties, there is a wide range of options with various health benefits.

According to a study published in the journal Nutrition and Metabolism, eating a small amount of peanut butter as part of a balanced meal can help improve sleep quality in individuals with poor sleeping habits. These nuts are rich in magnesium and tryptophan, two amino acids your body needs to produce serotonin, a neurotransmitter regulating sleep.

Coconuts are a tropical fruit with a high amount of medium-chain triglycerides and lauric acid, which can lower cholesterol levels. 

Almond butter is the most popular nut butter, but cashew butter is another RD-approved choice. They are also a good source of Vitamin E and magnesium, which can help reduce inflammation and promote sleep.

4. Pistachios

Getting a good night's rest is important for healthy living. It can help prevent illnesses, reduce stress, and promote a healthy weight.

Several foods can improve sleep quality. They include protein, magnesium, vitamin B6, and melatonin. 

In addition to these proteins, pistachios are a rich source of melatonin, an amino acid that can help you get a good night's rest. 

A study published in 2019 found that pistachios have the highest level of melatonin of any food tested. This makes them a natural alternative to melatonin supplements, often used by people with jet lag or shift-work insomnia.

This includes antioxidants like lutein and zeaxanthin, which can protect your eyes from age-related damage and prevent eye diseases like cataracts.

They are also a great source of omega-3 fatty acids, a fat that is essential for your heart health and can help lower your cholesterol levels

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5. Watermelon

Watermelon is a summertime staple that can help hydrate you, provide fiber and nutrients to support a healthy digestive tract, and reduce inflammation. You can enjoy this fruit in salads, fresh juices, or even frozen in slices to make an easy-to-drink popsicle.

The flesh of a watermelon is full of vitamins, minerals, and health-protective antioxidants, including lycopene. Lycopene is a powerful anti-inflammatory that may reduce your risk of heart disease, prostate cancer, and other conditions related to chronic inflammation in the body.

Potassium is especially important for people with high blood pressure since it helps regulate the flow of sodium and water to the body.

Some other antioxidants in watermelon include choline, which can promote brain health by improving memory and reducing inflammation. 

It is an excellent source of melatonin, a hormone that aids in producing serotonin, the neurotransmitter important for sleep.

In addition to melatonin, watermelon is an excellent source of vitamin B6 and vitamin C. These nutrients are needed for energy and are essential to maintaining healthy skin, eyes, and brain function.

This amino acid is found in the white part of the rind and converts to the protein arginine in your body. Arginine stimulates nitric oxide, which can help relax the blood vessels. 

Next Article: How to Get Better Sleep With the Best Foods

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