Here are some of the best foods that nutritionists recommend to eat to improve sleep quality:

Almond:

Almonds may help improve sleep, as they are a source of the hormone melatonin, which regulates the "internal hours of the body and makes it ready for sleep."

An excellent source of many nutrients, which lower the risk of type 2 diabetes and heart disease.

Healthy monounsaturated fats, fiber and antioxidants that protect human cells from harmful infections.

Turkey:

Some studies have found that the protein in turkey makes people feel tired.

Nutritionists say there is evidence that eating moderate amounts of protein before bed improves sleep quality.

Kiwi:

According to studies conducted on the ability of kiwi to improve sleep quality; This fruit improves a person's ability to sleep through the night without waking up.

This is attributed to serotonin, a chemical in the brain that helps regulate the sleep cycle.

Fatty fish:

Like salmon and tuna, they are extremely healthy, and the omega-3 fatty acids and vitamin D present in them work to improve sleep quality.

Studies show that omega-3 fatty acids and vitamin D increase serotonin production.

White Rice:

White rice is high in carbohydrates, and this type of rice one hour before bed may help get a "sound sleep".