A healthy diet can greatly improve sleep quality and reduce the risk of chronic diseases. Foods rich in nutrients, such as almonds, avocados, kiwis, cherries, salmon, broccoli and eggs are particularly beneficial for insomniacs.
Almonds are a great source of healthy monounsaturated fats, fiber and antioxidants. They also contain the hormone melatonin which helps regulate the body’s internal clock and signal the body to prepare for sleep. Eating two kiwis an hour before bed can significantly improve sleep quality by increasing serotonin production in the brain. Cherries are rich in important nutrients such as magnesium, phosphorus, potassium and antioxidants that promote increased melatonin which is known to promote sleep and reduce insomnia.
Salmon is an excellent source of beneficial fats, especially unsaturated omega-3 fats that help you sleep better. Eating salmon regularly helps prevent insomnia and also has anti-inflammatory effects and vitamin D which is related to sleep. Broccoli is rich in fiber, potassium, selenium, antioxidants that help improve memory and support brain tissue function. The sulforaphane compound in broccoli has strong biological activity that helps increase oxygen exchange and brain function improving sleep quality.
In addition to a healthy diet, insomniacs should also lead a healthy lifestyle by sleeping and waking up at the same fixed time, resting properly