Ensuring a good night’s sleep is essential for people with metabolic disorders, especially diabetes, and the right foods can be beneficial for people with diabetes. Many chemicals, amino acids, enzymes, nutrients and hormones work together to promote good sleep and regulate the sleep cycle. These include: tryptophan, melatonin, gamma-aminobutyric acid (GABA), calcium, potassium, magnesium, pyridoxine, L-ornithine, 5-hydroxytryptamine, histamine, acetylcholine, folates, antioxidants, vitamin D, B vitamins, zinc, and copper. Although many foods contain these sleep-promoting substances, only some foods with high levels may affect one’s sleep cycle. These sleep-friendly foods and beverages include: 1. Almonds: Almonds contain high doses of melatonin, a hormone that helps regulate the sleep and wake cycle. Almonds are also high in fat and low in sugar and saturated fat, making them a healthy evening snack. 2. Hot milk: Warm milk is a common treatment for insomnia. Milk contains four substances that promote sleep: tryptophan, calcium, vitamin D and melatonin. 3, kiwi: Some studies have explored the link between kiwi and sleep. A small study showed that those who ate two kiwis an hour before bedtime had improved total sleep time and sleep efficiency after 4 weeks, and had a shorter time to fall asleep. Kiwifruit is beneficial for sleep, probably because it contains many sleep-promoting substances, including: melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folic acid salts, calcium, etc. 4, chamomile: chamomile tea is popular because of its sedative effect. Chamomile is the traditional medicine for insomnia. 5, walnuts: walnuts contain a number of substances that promote and regulate sleep, including melatonin, serotonin and magnesium. 6, tart cherries: cherries are rich in four different sleep regulators – melatonin, tryptophan, potassium and serotonin. Researchers speculate that the antioxidants in tart cherries called polyphenols may also affect sleep regulation. 7, multi-fat fish: Multi-fat fish is a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin, whose main role is to establish a regular sleep and wake cycle. 8, barley seedling powder: barley seedling powder is rich in a variety of substances that promote sleep, including GABA, calcium, tryptophan, zinc, potassium and magnesium. People can put barley seed powder into smoothies, scrambled eggs, salad dressings and soups to make a gourmet meal. 9, lettuce: Lettuce and lettuce seed oil can help treat insomnia and promote a good night’s sleep. Some say lettuce has a mild sedative-hypnotic effect. Researchers believe that most of the sedative effect of lettuce is due to the n-butanol portion of the plant. 10. Other natural remedies include: St. John’s Wort, passionflower tea, and kava pepper. It is important to note that before taking any supplement, it is best to consult a doctor to ensure that it will not interact with other medications or supplements or interfere with existing treatments. In addition, preliminary studies suggest that several nuts (these 5 nuts are the best choices for people with diabetes), fruits (which fruits can people with diabetes eat?) and seafood may also improve sleep.