Fatty fish
Turkey may be delicious, but we can’t eat it every day just to sleep better, right?
One of the best alternatives that offer a similar effect is fatty fish such as tuna, salmon, trout, or mackerel. The one thing they have in common? Vitamin D.
Just a 3-ounce (85 grams) serving of salmon contains 570 IU (International Units) of vitamin D, which is 71% of your Daily Value (DV). Similarly, one serving of farmed rainbow trout provides you with 81% of your DV.
Fatty fish are also among the best sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these acids are known for reducing inflammation and preventing long-term risks for heart disease.
Both Vitamin D and omega-3 fatty acids boost the production of serotonin; as we already know, this hormone is crucial in order to sleep better and reduce the risks of insomnia.
During this study, participants who ate 10.5 ounces (300 grams) of Atlantic salmon three days a week for 6 months reported falling asleep 10 minutes faster than those who ate other types of meat. Researchers believe that these positive results are brought by vitamin D, an essential micronutrient for improving sleep quality.
