9 Foods That Help You Sleep Better

To achieve a restful sleep it is important that our dinners are light. If we include certain foods rich in tryptophan, we will be able to reconcile it earlier and sleep better

Better sleep is not only necessary to rest. Sleeping well helps you to be more alert, have greater productivity and, in the case of children, grow correctly .

Ideally, you should go to sleep between 9 and 11 at night.

Do you have problems every night when you try to sleep? Is falling asleep a daunting task that you can only accomplish with negative side effect medications? In this case, you should know that you are not the only one.

Millions of people face these problems almost daily. What few consider or remember is that both their habits as their food has a great influence on this.

To sleep better, we recommend that you include the following foods in your diet. Remember that you must have dinner about two hours before the moment you want to sleep to give your body time to digest.

Foods that help you sleep better

1. Almonds

Almonds are a great ally when it comes to getting a better sleep. Its contribution of tryptophan and magnesium helps to produce the correct amount of the sleep hormone.

What’s more, almonds contain high concentrations of healthy fats that will also help you control your cholesterol

• We recommend that you eat them raw although, if you want to give them some flavor, you can toast them.
• A good option would be in a smoothie with banana or strawberries and without sweeteners.
• Remember that both fruit and almonds contain enough calories and at night the caloric expenditure is lower.

2. Whole wheat bread

Bananas help you sleep better than drugs. This fruit is a complete food. In addition to having a large amount of nutrients, They stimulate melatonin and serotonin to improve the quality of sleep. 

A banana before going to sleep provides the body with a good dose of magnesium and potassium. These two minerals act as muscle and nerve relaxants.

You will see that the discomfort when sleeping will be reduced considerably and you will wake up very light.

5. Herbal tea

They could be considered one of the best choices to get a long and restful sleep. Teas such as chamomile, lemon balm, lavender, passionflower, linden or lemon have relaxing and sedative properties.

This means that you can rest better without waking up all the time. We recommend consuming them hot and without sugar, at least 10 minutes before going to sleep.

If you are not used to taking sugar-free infusions, you may miss that a bit, but give yourself a few days and you will get used to it.

6. Milk

Milk is rich in tryptophan and calcium . The latter helps the tryptophan to be better absorbed by the body. Milk is also a staple food for both children and adults because of its content of vitamins A and D.

We advise you to drink it warm. In this way it will relax you, and help you reduce the stress levels of the body. In turn, the carbohydrates and fats in milk increase insulin.

This facilitates the passage of tryptophan through your body, expanding the benefits of this component to have a better sleep.

7. Chicken

Chicken is rich in tryptophan and is very easy to digest. For this reason, a whole wheat sandwich is highly recommended. chicken for dinner, accompanied by a serving of almonds before bed.

This is a super easy dinner to prepare, serve and digest. What’s more, It is an excellent option for those who are usually hungry at night.

8. Honey

Honey has glucose, which tells the brain to decrease the function of orexin, a substance directly related to wakefulness.

Consuming a little honey can help your body know when it is time to sleep. Before we mentioned that you can take infusions and that the ideal was not to include sweeteners.

In case you really want something sweet, have or add a little honey.

9. Cherries

One of the best foods to be able to sleep better and for long periods of time are cherries. The melatonin they contain improves your sleep habits . Therefore, all you need is to eat some  cherries as part of your dinner.

We are sure that with these 9 foods that we have recommended to you to sleep better you can create really delicious dinners.

Take your time to think of new variants of your usual dinner.  You will see excellent results in a few days.