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00:007 Surprising Foods That Could Help Improve Your Sleep
00:04If sleeplessness lingers beyond stress, jet lag, or excitement, look to your diet.
00:09Some foods support sleep, while others keep you restless.
00:16Almonds, pistachios, walnuts, and cashews supply melatonin, magnesium, and zinc that
00:21help regulate cycles and signal sleep.
00:27Tart cherry cultivars like Montmorency and Morello have juice rich in melatonin and antioxidants.
00:33A 2025 review suggests sleep benefits but calls for more research.
00:41Kiwis contain nutrients like serotonin, melatonin, and antioxidants that may improve sleep quality.
00:47Eating two kiwis an hour before bed can help boost serotonin and support better rest, says
00:52sleep specialist Dr. Raj Dasgupta.
00:57A 2016 review links poor sleep to inflammation.
01:01Oats, avenanthramides, and fiber may deepen sleep and cut interruptions.
01:07Salmon, trout, and mackerel offer vitamin D to support melatonin and omega-3 EPA and DHA.
01:15A 2021 study found DHA may stimulate melatonin and serotonin, while EPA may improve sleep
01:23efficacy and quality.
01:28Pumpkin seeds deliver magnesium that relaxes muscles, activates GABA, lowers stress, and
01:34melatonin, an effective sleep aid, according to the Sleep Foundation.
01:41Chia seeds contain tryptophan that helps make melatonin and serotonin, improving sleep according
01:47to WebMD.
01:48They provide 124 milligrams of tryptophan per ounce and work in smoothies, oatmeal, yogurt,
01:54or pudding.
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