10 foods that help you sleep better

Transcript

00:00Many studies have shown that UAE residents struggle to get a good night's sleep.

00:09There's many things you can do to your room in order to make it more sleep-friendly.

00:14Things like sleeping on a good pillow, having your A.C. cool down, and making sure the room is completely dark.

00:21There's also foods that can help you sleep better, and here they are.

00:25Kiwis not only have more vitamin C than oranges, but they actually help you get to sleep faster and stay asleep for longer.

00:32All you have to do is eat one to two medium kiwis at night.

00:36They're rich in serotonin as well as antioxidants, both chemicals that help improve your sleep quality.

00:42Almonds have high doses of melatonin, and melatonin is the hormone that regulates your sleep cycle.

00:49If you just eat 33 grams of almonds, that's enough magnesium and calcium to relax your muscles and help you sleep.

00:56Fatty fish like salmon and tuna helps you sleep because they are high in omega-3 fatty acids,

01:01which regulates serotonin, which again is responsible for a more organized sleep cycle.

01:06Fatty fish also contain vitamin D. That's another one that's responsible to help you get to sleep.

01:12Generally speaking, herbal teas tend to have a very calming effect on people.

01:17Chamomile is regarded as somewhat of a mild tranquilizer.

01:20It has immensely calming effects due to a chemical called apigenin.

01:24It decreases your anxiety and makes you very sleepy.

01:28Figs have a lot of magnesium in them, and this is a mineral that helps people sleep better and improves their sleep duration.

01:35This is mainly due to the amount of fiber in the fruit, which helps keeps you full and curbs any nighttime cravings.

01:42Sweet potatoes are one of the best things to have before bed.

01:46This complex carbohydrate helps you feel full in a very comfortable way and has a lot of potassium, which is a muscle relaxant.

01:54Why do you think people are lethargic and sleepy after Thanksgiving dinner?

01:58Well, it's because turkey is full of a nutrient called tryptophan, which is an amino acid that makes people feel very, very sleepy.

02:07Bananas are a perfect fruit.

02:09Yes, they're high in sugar, which isn't ideal, but they are also full of beneficial nutrients, including magnesium, potassium and vitamin B6,

02:17which together make you fall asleep quickly and help keep your anxiety at bay.

02:23Pistachios are one of the best nuts to help you fall asleep.

02:26Like bananas, they're full of protein, vitamin B6 and magnesium, all of which contribute to better sleep.

02:32Around 30 grams is all you need.

02:35The main nutrient in cottage cheese is the same one found in turkey, tryptophan.

02:40This amino acid increases your serotonin levels and helps you fall asleep faster.