10 Foods That Help You Sleep Better

Sleeping well is a habit that everyone should have, as it is key to maintaining good health, both physically and mentally.

A good quality of sleep helps us to feel renewed, and it is also essential for the body to perform different functions. However, many people have trouble sleeping.

This problem is quite common nowadays, as multiple daily tasks and the use of technology have altered sleep in different ways. 

In order to have a good quality of sleep, it is very important to organize bedtime and have a suitable place to sleep.

Experts recommend taking out of the bedroom all kinds of technological devices that could alter sleep in some way.

In addition, it is also important to maintain a healthy diet, avoiding eating irritating foods before going to bed.

Several studies have shown  that some foods can help you sleep better, as they have properties that act on the nervous system.

These properties stimulate the release of chemicals such as melatonin and serotonin, which are related to relaxation and better sleep quality.

Do you know what foods to eat to sleep better?

Oat

Although it is often recommended to consume oats for breakfast, it can also be consumed at other times of the day, including in the late afternoon or early evening.

This food is very healthy for the cardiovascular system and can be beneficial for people with diabetes.  Eating oats two or three hours before bedtime can help to relax the body and sleep, as it stimulates melatonin production.

Almonds

A handful of almonds can help you sleep peacefully without interruption. This is due to the fact that almonds contain tryptophan and magnesium, two substances capable of inducing sleep.

Honey

Adding honey to milk or tea can contribute to a good night’s sleep. Honey contains glucose, which tells the brain that it must decrease the function of orexin, a neurotransmitter that is directly related to wakefulness.

Whole grain bread

Whole grain bread has vitamins B1 and B6 from cereals. You can smear honey on it to help the tryptophan travel to the brain, where it will convert to serotonin and improve sleep quality.

cherries

One of the best ways to improve sleep and avoid waking up at night is through consumption of melatonin. Cherries, like oats and walnuts, are natural sources of melatonin and can help improve sleep.

Herbs tea

The consumption of herbal tea can be one of the best choices for improving sleep and getting adequate rest.

Teas such as chamomile, lemongrass, lavender, passion fruit, lime, lemon, among others, have relaxing and sedative properties. They will certainly help you to rest better and have a perfect night’s sleep.

dark chocolate to sleep better

Dark chocolate can be consumed both during the day and at night. This delicious food is so good that it helps us to improve sleep as it stimulates the production of serotonin.

Serotonin is a hormone known for its ability to relax the body and mind.

bananas

Bananas act as a sleeping pill. This superfood, in addition to being rich in nutrients, stimulates melatonin and serotonin, thus improving the quality of sleep.

A banana before bed provides the body with a good dose of magnesium and potassium. These substances act as muscle and nerve relaxants, which is the key to restful sleep.

hot milk before bed

Certainly, at one time in your life you have consumed a good mug of hot milk before bed.

In addition to being delicious, it also helps us to have a better night’s sleep thanks to its tryptophan contents. This amino acid is essential for the production of melatonin and serotonin, neurotransmitters that participate in the sleep cycle.

Chicken

Chicken is another food with the amino acid tryptophan. To increase its effects, we recommend consuming it along with a portion of whole grain bread, in the afternoon snack.

Did you like our tips? So, read the next articles with more suggestions for your well-being.