14 FOODS TO HELP YOU FALL ASLEEP EASILY

FOOD-DIET-HEATHY

Many foods contain natural substances that make you fall asleep easily. The following foods will help you sleep better.

1. Walnuts

Walnuts are a good source of tryptophan, an amino acid that helps sleep well. In addition, research from the University of Texas (USA) found that walnuts contain melatonin, which can help you fall asleep faster to fall asleep.

2. Almonds

Almonds are rich in magnesium, an essential mineral for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the concentration of magnesium in the body is too low will make us sleepless, sleepless.

3. Cheese and crackers

Biscuits are made from dairy products so they are rich in calcium. The calcium in cheese, yogurt, and milk helps the brain use tryptophan to produce melatonin that makes the body sleepy. In addition, calcium also helps regulate muscle movement.

4. Lettuce

Lettuce salad at dinner can make us fall asleep faster because lettuce contains lactucarium, which has sedative properties and affects the brain similar to opium.

5. Salty biscuits

Foods like biscuits and fried corn have a high glycemic index. After eating, you will naturally have a certain amount of sugar and insulin in your bloodstream, which will shorten the time you fall asleep.

6. Tuna

Fish such as tuna, flounder, and salmon are rich in the vitamin B6 that the body needs to produce melatonin and serotonin to induce sleep.

7. Rice

White rice has a high glycemic index, so eating rice will significantly reduce the time you put you to sleep, according to an Australian study.

8. Cherry juice

A glass of cherry juice can make you fall asleep faster, according to researchers from the University of Pennsylvania and Rochester. Cherries, especially sour cherries, increase the levels of natural melatonin.

9. Cereal

Eating a bowl of cereal before bed can help you sleep better, the National Sleep Foundation said.

10. Chrysanthemum tea

According to the researchers, drinking chamomile tea helps increase levels of glycine, a substance that relaxes nerves and muscles. A cup of chamomile tea acts as a “mild sedative.”

11. Lemon tea

An Australian study found that drinking a cup of lemon tea about an hour before bed helps us sleep better.

12. Honey

A spoonful of honey before going to bed or making chamomile tea can help you sleep better.

13. Kale

Green vegetables like kale are loaded with calcium, which helps the brain use tryptophan to produce melatonin. Spinach and broccoli are other good options.

14. Shrimp and lobster

Shrimps are lobsters that are a good source of tryptophan, an essential active ingredient for sleep. So, eating shrimp or lobster is not only delicious, nutritious but also gives you a “fairy” sleep.