and mood, and melatonin , the hormone that promotes relaxation and sleep (its production decreases with age).
A high consumption of foods containing tryptophan is linked to improved sleep time, night-time awakenings, and overall sleep duration; these include dried fruit , whole grains , especially rice and oats, legumes , especially chickpeas, eggs , seeds , and chocolate .
In addition to these foods, it’s recommended to consume foods rich in magnesium or “good” fats , and complex carbohydrates , which, by stimulating the production of serotonin, promote relaxation and a better night’s sleep. Here are the most recommended
