10 foods that help you sleep better

Sleep well is a habit that all people should have, as it is key to maintaining good health, both physical and emotional. A good one Sleep quality Helps us to feel renewed and is also key for the organism to perform different functions; However, many people fail to have a good sleep and often have problems at bedtime. This problem is quite common today, since The multiple daily tasks and the use of technology have altered sleep in different ways.

To have a good quality of sleep is very important to organize the sleeping time and have a suitable place to do so. Experts recommend removing from the room all kinds of technological devices that can alter one way or another sleep and also have a healthy diet, Avoiding ingesting irritating foods before going to bed.

Research has found that good nutrition is key to achieving good sleep and prevent problems such as insomnia. These same studies have found that some foods can help you sleep better, Since they have properties that act on the nervous system And stimulate the release of chemicals such as melatonin and serotonin, related to relaxation and better quality of sleep. Do you know what foods to eat to sleep better?


Although it is often recommended to consume oatmeal at breakfast, it can also be consumed at other times of the day, including late-night. This food is very healthy for the cardiovascular system and could be beneficial for people with diabetes . Your consumption two to three hours before going to sleep could help to relax the body and fall asleep, since it stimulates the production of melatonin.



A handful of almonds could help you sleep placidly without interruption . This is because the almonds contain tryptophan and magnesium, two substances capable of inducing sleep.


Add him honey To milk or tea can be very useful to better reconcile sleep . Honey contains glucose, which tells the brain to decrease the function of orexin, a substance directly related to wakefulness.

Wholemeal bread

Whole-grain bread has the vitamins B1 and B6 of whole grains. It can be combined with honey to help the tryptophan travel to the brain, where it converts to serotonin and improves sleep quality.



One of the best ways to fall asleep and avoid interruptions in the middle of the night is through the consumption of Melatonin . Cherries, like oats and walnuts, are a natural source of melatonin And can help improve sleep habits.

Herbs tea

Drinking an herbal tea can be one of the best choices to fall asleep and rest peacefully . Teas like chamomile, melissa, lavender, passionflower, lime, or lemon, among others, have relaxing and sedative properties that help the body to rest better and to perfectly reconcile sleep.

Dark chocolate

Black chocolate can be consumed both in the day and at night. This delicious food that falls so well can help improve sleep habits, Stimulates the production of Serotonin , A hormone that relaxes the body and the mind.


Eating banana-to-treat-problems

Bananas act like a sleeping pill. This superfood, in addition to being rich in nutrients, stimulates melatonin and serotonin to improve the quality of sleep. A banana before going to sleep gives the body a good dose of magnesium and potassium, which serve as muscle and nervous relaxers, which is key to a good night's sleep.

Hot milk

Surely once in your life you have consumed a good cup of warm milk before going to sleep. It is very delicious and also helps us to have a better sleep thanks to its contents of tryptophan, Which is an essential amino acid for the production of melatonin and serotonin, neurotransmitters involved in the Sleep cycle .


Chicken is another food with amino acid tryptophan . To increase its effects, it is recommended to consume along with a portion of integral bread, in the afternoon.

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