15 foods that will help you sleep better –

If you haven’t been able to rest well, how about eating the following foods a few hours before bed? Its properties help to promote a sleep quiet.

1. Honey

Add a drizzle of honey to your milk or tea a few hours before bedtime. The small amount of glucose will lower levels of orexin, a neurotransmitter that increases your alertness level.

2. Whole grains

If you’re feeling a little restless before bed, have a piece of wholegrain bread or toast. Whole grains encourage insulin production, which helps neural pathways obtain tryptophan – an amino acid that acts as a sedative for the brain.

3. Banana

The fruit is rich in potassium, a mineral that is essential for getting a deep night’s sleep. Bananas also contain tryptophan and magnesium, making this fruit work as a natural sedative.

4. Beans

B-complex vitamins have long been used to treat insomnia and help relieve stress and anxiety. If you’re looking for a natural source, try beans — they contain a good handful of different B vitamins, like B6, niacin, and folic acid.

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5. Dairy products

Dairy products are a natural source of sleep – inducing tryptophan – and the calcium content of dairy products has a positive effect on amino acid production.

6. Nuts

A handful of the fruit makes a great bedtime snack. Walnuts help increase serotonin levels in the brain and are an excellent source of magnesium and tryptophan. Flaxseeds, pumpkin seeds and sunflower seeds also carry high levels of the natural sedative.

7. Oatmeal

Oats are a natural source of melatonin, a hormone that helps control the sleep cycle. Bet on a small bowl of oatmeal porridge or an oatmeal cookie.

8. Poultry

Before bed, if you’re hungry, include a piece of sliced ​​chicken or turkey in your whole-wheat sandwich. Both are great sleep partners!

9. Chickpeas

He’s rich in vitamin B6, which plays an important role in the production of serotonin – happiness hormone, which boosts your mental health and helps you stay calm.

10. Yogurt

A small bowl of yogurt with some of your favorite ingredients (chopped fruit, granola…) might just be what you need to fall asleep. That’s because food contains calcium, which is necessary for processing sleep-inducing hormones – tryptophan and melatonin.

11. Cherry Juice

The fruit is rich in melatonin and a recent study revealed that drinking fruit juice regularly (or eating cherries) can help regulate your sleep cycles.

12. Green leaves

Vegetables, in addition to being healthy, contain high levels of calcium, important for the production of sleep hormones.

13. Chamomile tea

The herb has a calming effect. Drinking a cup of tea before bed could be just the routine you need to fall asleep.

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14. Grape

One study found that the fruit contains high level of melatonin. Although the investigation tested the grape itself, the researchers say it is possible that the substance is found in wine. But be careful: alcohol can disrupt long-term sleep.

15. Egg

Good source of tryptophan, the egg is also an ally of peaceful nights. If you serve it with a cup of tea or wholemeal bread, even better. It will be your favorite companion for sleep induction!