Sleep Better With These 10 Foods

Sleeping well is important because it is the key to staying healthy both physically and emotionally.
Sleep better with these 10 foods

Sleep better and it will help you feel renewed. It is also important for your body to be able to perform various functions.

However, many people are unable to get a good night’s sleep, and they tend to have trouble falling asleep. This is very common in today’s world, because the many everyday problems and use of technology have changed sleep in different ways.

To get  good quality sleep, it is very important to organize your sleep schedule and that you have a good place to sleep. Experts recommend that you remove all types of technological devices that can alter any type of sleep from your room, and also that you have a healthy diet, which allows you to avoid annoying foods before going to bed.

Many studies have found that a good diet is the key to being able to get good sleep and prevent problems such as insomnia. The same studies have found that certain foods can help you sleep better because they have properties that act on the nervous system and stimulate the release of chemicals such as melatonin and serotonin, which are related to relaxation and better quality of sleep.

Sleep better with these foods


Although oats are often recommended for breakfast, you can also eat them at other times of the day, including late at night. This food is very healthy for the cardiovascular system and can be beneficial for diabetics. Eating it two to three hours before bedtime can help your body relax so you can get better sleep because it stimulates the production of melanin.



A handful of almonds can help you sleep peacefully without interruption. This is because almonds contain tryptophan and magnesium, two substances that are able to induce sleep.


Using honey in milk or tea can be very helpful in getting better sleep. Honey contains glucose, which tells the brain that it should reduce the function of orexin, a substance that is directly related to insomnia.

Wholemeal bread

Wholemeal bread has vitamins B1 and B6 from whole grains. Combine it with honey so that it helps tryptophan to travel to the brain, where it will turn into serotonin and improve the quality of sleep.



One of the best ways to get some sleep and avoid interruptions in the middle of the night is to take melatonin. Cherries, just like oats and walnuts, are a natural source of melatonin and can help improve your sleep habits.

Herbal tea

Drinking herbal tea can be one of the best options for sleeping and resting peacefully. Various types of tea such as chamomile, lemon balm, lavender, passion flower, lime blossom, or lemon, among others, have relaxing and soothing properties that help the body rest better and get to sleep.

Dark chocolate

One can eat dark chocolate during the day and also in the evening. Sleep better by eating this food that you like so much.  It stimulates the production of serotonin, a hormone that calms the body and mind.


bananas-health problems-1

Bananas act as a sleeping pill. This superfood, in addition to being rich in nutrients, stimulates melatonin and serotonin to improve sleep quality.  Sleep better by eating a banana before going to bed. It will give the body a good dose of magnesium and potassium, which acts as a relaxant on the muscles and nervous system. It is the key to a restorative sleep.

Warm milk

You have certainly drunk a cup of warm milk before bed at some point in your life. It helps with better sleep thanks to its tryptophan content.  It is an essential amino acid in the production of melatonin and serotonin; neurotransmitters that participate in the sleep cycle.


Chicken is another food that contains the amino acid tryptophan. To increase its effects, we recommend eating it with a portion of wholemeal bread during the afternoon.

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