Checkout foods you should eat more of for better sleep and good health

Usually having a sleep-friendly night requires the following: a good, soft pillow, and a dark (or at least dimly lit) room with sufficiently cool temperature.

Even with these set, however, there are other factors that can make or break your sleep improving efforts, especially if you live in cities like Dubai, where many studies find residents having difficulty getting the zzzs. These factors include the food you eat every day.

With this in mind, the following nutrient-rich foods Gulf News has shared that you should eat more for better sleep:

Kiwi

Packed with more vitamin C than oranges, only one or two medium-sized kiwis can help you go to bed at night faster and longer. Those fruits are rich in antioxidants and serotonin. Both of those chemicals help improve the quality of your sleep.

Turkey

Turkey is reputed to make those celebrating Thanksgiving both lethargic and tired. All this is because of a nutrient called tryptophan, an amino acid that makes you very sleepy. (Amino acids are the building blocks of muscle-building protein.)

Banana

Bananas are of course high in sugar — not a good thing if you are aware of your blood sugar levels. They are however also loaded with beneficial nutrients such as magnesium, potassium and vitamin B6, all of which work together to make you fall asleep quickly while keeping anxiety at bay.

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Pistachio

You just need around 30 grams of pistachios to help you fall asleep. These nuts, like bananas, are loaded with nutrients including protein, vitamin B6 and magnesium, all of which contribute to better sleep quality.

Almond

Almonds have high doses of melatonin , a hormone which regulates the cycle of your sleep. The consumption of just 33 grams of almonds gives you enough magnesium and calcium to help you relax your muscles while you sleep.

Fatty Fish

Fatty fish such as salmon, sardines and tuna also help you sleep due to their high levels of omega-3 fatty acids which regulate the hormone serotonin that regulates sleep. They also contain the "sunshine vitamin" (vitamin D), another nutrient that helps with sleep.

Chamomile

Herbal teas have calming effects on people, in general. In particular, chamomile tea is seen as a mild sedative and sleep-inducing agent. The effects are immensely calming due to a chemical called apigenin, which reduces anxiety and makes you very sleepy.

Figs

Figs are loaded with magnesium to aid in sleep. All this is due to the amount of fiber in the fruit, which keeps you full, curbing nighttime cravings.

Sweet Potato

The complex carbohydrates found in sweet potatoes make you feel comfortable and full. In addition, there is also a lot of potassium in sweet potatoes themselves, a mineral that relaxes muscles.

Cottage Cheese

Cottage cheese contains the same sleep-aiding nutrient found in turkey: the amino acid tryptophan.