Fatty fish

Fatty fish like salmon, tuna, trout, and mackerel are extremely nutritious. Their high levels of vitamin D are what distinguish them. A 3-ounce (85-gram) portion of sockeye salmon, for example, contains 570 international units (IU) of vitamin D. That's 71% of your daily value. A comparable portion of farmed rainbow trout contains 81% of your daily value. Fatty fish is also high in omega-3 fatty acids, notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (DHA). EPA and DPA have been shown to reduce inflammation. Furthermore, omega-3 fatty acids may help to prevent heart disease and improve brain health.

The combination of omega-3 fatty acids and vitamin D found in fatty fish has the potential to improve sleep quality because both have been demonstrated to promote serotonin synthesis. Males who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for six months fell asleep around 10 minutes faster than men who ate chicken, beef, or pig, according to one study. This effect was considered to be caused by vitamin D. The fish group had greater vitamin D levels, which was connected to a considerable improvement in sleep quality. Eating a couple of ounces of fatty fish before bedtime may help you sleep faster and deeper.