Salmon
Salmon is one of the fish rich in omega-3 fatty acids and vitamin D, two important nutrients that help regulate sleep.
According to research published in the American Journal of Clinical Nutrition (AJCN), omega-3 helps increase the production of serotonin - an important neurotransmitter that helps relax and maintain deep sleep.
Vitamin D in salmon is also associated with sleep. A study from the University of Bergen (Na Uy) shows that people with low vitamin D levels are at higher risk of sleep disorders, while vitamin D supplementation helps increase sleep time and reduce midnight wakefulness.
You should eat salmon 2-3 times a week, which can be prepared by steaming, baking or making salad to maintain the nutritional content.
Tuna
Tuna is a rich source of tryptophan, an essential amino acid that helps the body produce serotonin and melatonin - two important hormones in regulating sleep.
According to research from the US Food and Nutritional Sciences (FNS), melatonin helps regulate sleep cycles naturally, helping the body fall into sleep easily and sleep deeper. A lack of tryptophan can cause insomnia and neurological stress.
Tuna is also rich in vitamin B6, a nutrient that supports the nervous system and helps reduce stress and anxiety.
Steamed tuna can be eaten, grilled or made into sushi, avoid canned tuna that contains a lot of preservatives.
Sardines
Sardines are a small fish but contain large amounts of calcium and magnesium, two minerals that help reduce nerve tension and support muscle relaxation, thereby helping to sleep better.
According to research from the National Sleep Federation (NSF), magnesium deficiency can lead to sleep disturbances, difficulty sleeping, or staying up late. Meanwhile, supplementing foods rich in magnesium can significantly improve sleep quality.
Sardines are also a source of omega-3 and vitamin B12, two nutrients that support brain function and help reduce stress effectively.
Sardines can be prepared by grilling, steaming or making salads with olive oil to increase health benefits.
Cod
Cod is one of the fish rich in vitamin D, selenium and protein, which help support nerve function and improve sleep.
According to research from the European Journal of Nutrition (EJN), selenium has strong antioxidant properties, helping to reduce oxidative stress in the body - one of the causes of chronic insomnia.
Cod also contains natural melatonin, which helps regulate the body's circadian rhythm and improve sleep quality.
Cod can be steamed, pan-fried or cooked to retain the nutrients.
