Foods that help you sleep

sleeping melatonin use

Many foods contain natural substances that cause sleep

We leave you some of the best healthy food choices that will help you have a better sleep every night.

1. Milk smoothie with banana

Tryptophan  is a substance that helps the formation of melatonin, the hormone that promotes sleep .

Among the foods with a lot of tryptophan, milk and bananas are two good examples. With just one of these shakes you will be giving your body everything necessary to fall asleep.



2. A handful of almonds and walnuts

The nuts are also a good source of tryptophan , which have already seen that favor the formation of the sleep hormone (melatonin). 

Almonds are rich in magnesium , a necessary mineral  for quality sleep . The lack of magnesium makes it harder to stay asleep.


 3. Lettuce salad with tuna

A salad for dinner can be a great choice.


 Lettuce contains lactucarium , which has sedative properties and affects the brain in a manner similar to opium. Did you know that formerly opium addicts drank tea or smoked leaves of a certain variety of lettuce when they could not access the drug?

Fish such as tuna, halibut and salmon are rich in vitamin B6 , which your body needs to make melatonin and serotonin . Other foods rich in B6 include raw garlic and pistachios.


4. Hummus with Corn Chips

Combining hummus with whole-grain crackers can be a good dining option for sleeping like a dormouse.

Chickpeas are a good source of tryptophan and vitamin B6 , important in the production of melatonin and serotonin.

Whole-grain crackers, or corn chips, have a high glycemic index .


It is advisable to avoid glucose and insulin peaks, and maintain stable levels, to avoid mood swings and insulin resistance. But if you need a good rest, a rapid rise in blood sugar and insulin levels will help tryptophan enter the brain more quickly,  favoring sleep.


 5. A bowl of cereal with milk

A small bowl of whole grain cereal with low sugar content can be a healthy dinner that also favors sleep. Carbohydrates in cereals make tryptophan in milk more available to the brain.

A good cereal to get better sleep is oats . It is a cereal rich in calcium, magnesium and potassium, which help you sleep faster.



6. Cherry juice

Cherries are a natural source of melatonin and can help improve sleep habits.

A recent study found that drinking cherry juice regularly can help people with insomnia regulate their sleep cycles to sleep better .


 7. Chicken Soup

Chicken is another food rich in  tryptophan .

If you accompany the soup with a little bread, you will make this tryptophan more accessible to the brain.


8. Honey infusion

An infusion of chamomile will help you eliminate stress and have a restful sleep, and if you sweeten it with honey better yet.

The infusions  are associated with increased levels of glycine , an amino acid that relaxes nerves and muscles , and acts as a sedative. The natural sugar found in honey slightly increases insulin and allows t- tetrazolane to enter the brain more easily.

Drinking a passion fruit tea or passion fruit an hour before bed will help you sleep more deeply. It contains alkaloids that act on the nervous system and will help you to better sleep.

There are three causes that prevent sleep: stress, distractions and types of food that are consumed.

One in three people suffer from insomnia at some point in their life, but almost all people have ever had minor problems sleeping.

There are three variables that influence the difficulty of sleeping or having a dream run through the night: stress, distractions and types of food that are consumed.

If you want to sleep well, here is a brief list of what you can eat before going to bed:

Protein Carbohydrates: Proteins have an  amino acid that helps sleep stimulation called t- rats. It is found in high amounts in  yogurt, milk, oats, bananas, dates, chicken, egg and peanuts. However, this amino acid is much better assimilated if it is accompanied with servings of carbohydrates.

Herbal tea:  the  chamomile tea,  tea valerian and passionflower have among its components that help stimulating the production of chemicals in the brain, regulators nerve cells and thus helps to relax before bedtime.

Warm Milk: Milk contains melatonin, a hormone that produces desire to fall asleep. Mixed with cereal, a carbohydrate, will enhance the effects.

Water: making sure you drink enough fluid during the day helps you stay hydrated during the night and avoid getting up at night for thirst.

Foods that should not be eaten hours before bed because they steal sleep, are cheese, coffee, sugar and spice.

However this list of foods do not work if they are not accompanied by certain habits:

Eating at the right time: it is important to eat before going to sleep, to do just before you sleep can affect the internal clock of the body that understands when it is day and when it is night.

It is never good to skip dinner, but it is advisable to have dinner 4 hours before. BBC World

Create a routine: accustom the body to go to sleep at the same time

Early breakfast: If you eat breakfast half an hour after getting up, you will probably go to bed earlier. Those who sleep late tend to skip breakfast and dine late.

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