6. Tart Cherries
Cherries are also a food, rich in sleep-promoting compounds. Other than compounds like melatonin, serotonin, potassium and tryptophan, tart cherries also have antioxidants called polyphenols according to researchers, a compound which also influences sleep regulation.
According to researchers and their published review in 2018, consumption of tart cherries has been correlated with sound sleep. The anti-inflammatory properties of tart cherries also support this evidence as they help you feel relaxed after a day of strenuous exercises.
Tart cherries improve the cognitive function and are also rich in vitamin C, E and fiber, all of which make them a good option for night snack.
7. Fatty Fish
Vitamin D and omega 3-fatty acids are the compounds that are involved in the regulation of a sleep-promoting compound serotonin, and fatty fish are rich in both these compounds. Not only this, fatty fish is also a good source of other sleep-promoting compounds.
There was a study conducted in 2014, where people consumed 300 grams of Atlantic salmon for 6 months, 3 times a week. They were seen to have enjoyed an improved sleep and their sleep-wake cycle became more stable than the other ones eating beef, chicken or pork of the same nutritional value. When further research was conducted on the ones who took part in the study, it was seen they had high vitamin D levels, along with high omega 3-levels that improved their heart regulation.
8. Barley Grass Powder
Barley grass powder is another diet that can help you find a better sleep. It is also full of sleep-promoting compounds like magnesium, zinc, GABA, tryptophan, calcium and potassium.
It has been proved in a study in 2018 that apart from promoting sleep, barley powder also helps in preventing other health conditions. A good way to consume it is by mixing it in scrambled eggs, soup, salad dressings and smoothies.