Map of Health- Medical Science Expert
Influencer
Influencer
"You can consume foods such as cherries, almonds, bananas, yogurt, and oats to support your sleep regulation. Melatonin supplements support sleep patterns, while magnesium relaxes muscles, GABA calms the nervous system, and L-Theanine enhances relaxation and focus. These foods and supplements should be consumed in the recommended daily amounts to improve sleep quality."
5 FOODS AND 5 SUPPLEMENTS FOR INSOMNIA
| Food | Health effect | Recommended ıntake (daily) |
| Cherry | Increases melatonin production | 12-14 pieces |
| Almond | Raises GABA levels | 12 pieces |
| Banana | Supports serotonin production | 1 small banana |
| Yogurt | Maintains gut health | 1 bowl |
| Oats | Boosts sleep hormone secretion | 1 portion |
|
Supplement |
Health effect | Recommended intake (daily) |
| Melatonin | Supports sleep regulation | 0.5-3 mg |
| Magnesium | Relaxes muscles | 200-400 mg |
| GABA | Calms the nervous system | 250-500 mg |
| L-Theanine | Enhances relaxation and focus | 100-200 mg |
| Vitamin B6 |
Supports melatonin production | 1.5-2 mg |
| Herbal supplement | Health effect | Recommended intake (daily) |
| Lavender extract | Calms, relaxes | 80-160 mg |
| Passionflower | Relaxes, speeds up sleep onset | 250-500 mg |
| Valerian root extract | Increases sleep duration and quality | 300-600 mg |
| Lemon balm extract | Soothes nerves, supports sleep | 300-600 mg |
| Chamomile extract | Calms, regulates sleep | 250-500 mg |
