9 Foods That Help You Sleep Better

Do you find it difficult to fall asleep? You are certainly not alone. Get to know 9 foods that help you sleep better in this article.

Do you have a hard time falling asleep? Do you have a hard time getting to sleep or do you need medication for this (with harmful side effects)? Then know that you are not the only one with this problem and therefore you are not the only one who is looking for means to get to sleep better.

A good night’s sleep is not only important for resting. It also makes you more alert and productive. A good night’s sleep is also important for children to grow well.

The ideal number of hours of sleep is between:

Nine and eleven o’clock for children.
Eight to ten hours for teens.
Seven to nine hours for adults.
Seven to eight hours for older adults.

Millions of people in the world have sleeping problems. However, what few of them take into account is that not only their activities, but also their eating habits influence their sleep process and sleep quality.

To sleep better, we therefore recommend that you include the following foods in your diet. Also remember that you should not eat until two hours before going to bed, so that your body has enough time to digest the food.

1. Almonds help you sleep better

Almonds have a major and positive influence on the quality of sleep. They contain tryptophan and magnesium, which help produce the right amount of the sleep hormone.

Almonds also contain a high dose of healthy fats that boost your metabolism while you sleep.

We recommend eating raw almonds, but if you want to give them extra flavour, you can roast them for a while.
Another idea is to mix almonds with bananas or strawberries, but do not add any sweeteners.

Remember that both the fruit and almonds have calories and you burn fewer calories while you sleep.

2. Whole wheat bread

Due to the type of grain with which whole wheat bread is made, it contains vitamins B1 and B6. For example, you can combine it with honey to help the brain get the necessary dose of tryptophan faster. The vitamins and tryptophan will convert into serotonin and help you fall asleep better.

That’s why some of the best-known dietitians recommend whole wheat bread with honey before going to sleep to increase and speed up the tryptophan levels in your body.

When you buy whole wheat bread, it is best to choose an artisanal type. If this is not possible, check the labels and choose the bread with the least sugar and the most wholesome ingredients.

3. Dark chocolate

Dark chocolate comes in thousands of variations and flavors. It stimulates the production of serotonin, which calms your body and mind.

In addition, because of the cocoa butter it contains, it helps prevent heart problems.

4. Sleep better by eating bananas

Bananas are more helpful than most drugs when it comes to getting better sleep. Besides being very nutritious, bananas also stimulate the production of melatonin and serotonin, which improves the quality of sleep.

Eating a banana before going to sleep gives your body an extra dose of magnesium and potassium. These two minerals have a relaxing effect on your muscles and nerves. You will soon notice that you fall asleep more easily and wake up more energetically.

5. Herbal Tea

Herbal teas are one of the best options for a long and refreshing night’s sleep. Teas with relaxing and calming powers include:

chamomile
lemon balm
passionflower
lime blossom

Lemon

This means that by drinking these teas you can rest better and wake up less. We recommend drinking the tea warm and without sugar, about ten minutes before going to bed.

If you are not used to drinking tea without sugar, it will not taste so good at first. Try it for a few days and you will quickly get used to drinking tea without sugar.

6. Milk

Milk is rich in tryptophan and calcium. The calcium then ensures that the tryptophan can be better absorbed by our body. Milk is also an indispensable food for children and adults because of the vitamins A and D it contains.

We especially recommend drinking warm milk, as it relaxes the body. The carbohydrates and milk fats will increase the insulin level, making it easier for the tryptophan to flow through the body, which in turn will help you get and stay asleep better.

7. Chicken

Chicken contains a lot of tryptophan and is also very easy to digest. That’s why a whole-wheat chicken sandwich is the perfect supper, paired with a handful of almonds before bed.

This is a very easy supper to prepare and it is easy to digest. In addition, it is an easy evening snack for those who get hungry late at night before going to sleep.

8. Honey for better sleep

Honey contains glucose and this substance sends signals to your brain to make orexin, a substance that affects your wakefulness.

Eating a little bit of honey in the evening prepares your body to rest. For example, you can add honey to your tea and avoid unnatural sweeteners.

9. Cherries

One of the best fruits that will help you sleep better and longer are cherries. The melatonin in cherries improves your sleep rhythm. All you have to do is eat eight cherries for dinner.

So get creative and incorporate the 9 foods from this article into your meals to improve your sleep quality. You will then notice that the results are not long in coming.

Featured image from wikiHow.com