TIPS FOR GOOD SLEEP CYCLE !

Diet to maintain sleep cycle-

> Tart cherry juice: Tart cherries contain melatonin, a hormone that regulates sleep. Drinking tart cherry juice or taking a melatonin supplement may help improve sleep quality.

> Bananas: Bananas are a good source of potassium and magnesium, two minerals that are important for muscle relaxation and can help promote sleep.

> Kiwi: Kiwi is a good source of serotonin, a neurotransmitter that is involved in regulating sleep. Eating kiwi before bedtime may help improve sleep quality.

> Walnuts: Walnuts are a good source of melatonin and tryptophan, both of which are involved in regulating sleep. Eating a handful of walnuts before bedtime may help improve sleep quality.

> Pineapple: Pineapple is a natural source of bromelain, an enzyme that may help reduce inflammation and promote muscle relaxation, which can improve sleep quality.

> Leafy greens: Leafy greens such as spinach, kale, and broccoli are rich in calcium, which helps the brain produce melatonin, a hormone that regulates sleep.

> Sweet potatoes: Sweet potatoes are rich in complex carbohydrates that can help promote the release of tryptophan, an amino acid that can help regulate sleep.

> Asparagus: Asparagus is a good source of folate, which helps the body produce serotonin, a neurotransmitter that is involved in regulating sleep.

> Bell peppers: Bell peppers are a good source of vitamin C, which can help reduce stress and promote relaxation, which can improve sleep quality.

> Cucumbers: Cucumbers are high in water content and can help hydrate the body, which can help reduce insomnia and improve sleep quality.

> Dried apricots: Dried apricots are a good source of magnesium, which helps relax muscles and promote sleep.

> Dried figs: Dried figs are a good source of tryptophan, an amino acid that helps regulate sleep.

> Dried plums (prunes): Dried plums are a good source of melatonin, a hormone that regulates sleep.

> Dried cranberries: Dried cranberries are a good source of serotonin, a neurotransmitter that is involved in regulating sleep.

> Dried dates: Dried dates are rich in natural sugars, which provide the body with energy and can help reduce insomnia.

> Almonds: Almonds are a good source of magnesium, which helps relax muscles and promote sleep.

> Walnuts: Walnuts are a good source of melatonin and tryptophan, both of which are involved in regulating sleep.

> Pistachios: Pistachios are a good source of magnesium, which can help promote sleep.

> Cashews: Cashews are a good source of zinc and magnesium, which can help reduce stress and promote relaxation, which can improve sleep quality.

> Hazelnuts: Hazelnuts are a good source of melatonin and magnesium, which can help regulate sleep.

> Chickpeas: Chickpeas are a good source of magnesium, which can help relax muscles and promote sleep.

> Lentils: Lentils are a good source of tryptophan, an amino acid that helps regulate sleep.

> Black beans: Black beans are a good source of magnesium, which can help relax muscles and promote sleep.

> Kidney beans: Kidney beans are a good source of magnesium and tryptophan, which can help relax muscles and promote sleep.

> Peas: Peas are a good source of vitamin B6, which is involved in the production of melatonin, a hormone that regulates sleep.

> Pumpkin seeds: Pumpkin seeds are a good source of magnesium, which can help relax muscles and promote sleep.

> Sunflower seeds: Sunflower seeds are a good source of tryptophan, an amino acid that helps regulate sleep.

> Sesame seeds: Sesame seeds are a good source of magnesium and calcium, which can help relax muscles and promote sleep.

> Flaxseeds: Flaxseeds are a good source of omega-3 fatty acids, which can help reduce inflammation and promote relaxation, which can improve sleep quality.

> Chia seeds: Chia seeds are a good source of magnesium and tryptophan, which can help relax muscles and promote sleep.

Diet to avoid for a good sleep cycle-

To promote quality sleep, it is best to avoid certain foods and beverages close to bedtime. These include:

> Caffeine: This stimulant can stay in your system for several hours and can interfere with your ability to fall asleep and stay asleep.

> Alcohol: While alcohol may make you feel drowsy, it can disrupt your sleep later on in the night and lead to insomnia and nightmares.

> Spicy or fatty foods: These can cause indigestion and discomfort, making it difficult to fall asleep.

> Nicotine: Nicotine is a stimulant and smoking or using any nicotine products close to bedtime can disrupt your sleep.

> High-sugar foods and drinks: Consuming sugary foods or drinks can cause blood sugar levels to spike, leading to insomnia and disrupted sleep.

It's also best to avoid eating large meals close to bedtime as this can cause indigestion and discomfort, making it difficult to fall asleep. In addition, it's important to stay hydrated during the day, but it's best to avoid drinking fluids close to bedtime so that you don't have to wake up to use the bathroom during the night.