Brazil nuts are high in magnesium, which boosts melatonin and relaxes muscles. Low blood magnesium levels can cause sleep problems, although magnesium supplements have been demonstrated to help.
Almonds contain magnesium and promote sleep. One study found that consuming 10 almonds a day for 14 days reduced sleeplessness in students by 10%.
According to a 2016 study, high fiber consumption promotes restful nights under the covers. 26 adults spent five nights in a sleep lab with their nutrient intake tracked for the study.
Low selenium consumption is prevalent and connected to insomnia. Eating more crab provides selenium, calcium, and vitamin B6 for sleep.
A 2014 study found that men who ate salmon three times a week for six months had slight sleep and daily functioning improvements. They also showed higher HRV, indicating less stress.
A Japanese study found that isoflavones, contained in soy products like tofu, increased the likelihood of receiving 7–8 hours of sleep.
A banana contains 375mg of potassium, roughly a fifth of the daily requirement, which reduces daytime tiredness. Eating this flexible fruit before bed boosts vitamin B6.