Eating the right food a few hours before bed can help you fall asleep faster, experts say, and even improve sleep quality. Read which foods are necessary for a restful sleep. Don't forget the golden rule: no food two hours before going to bed, because that way you give your body time to digest everything nicely.
Almonds
Bingo! They contain magnesium, which promotes sleep and relaxes muscles. It will enrich the body with proteins that help maintain a stable blood sugar level while you sleep. Try it, it's simple: a spoonful of almond butter or a handful of almonds before bed to help the body relax.
Tea
Some types of decaffeinated teas can help you fall asleep faster. Chamomile tea and green tea are another good choice. Green tea contains tannin, which causes drowsiness. Just make sure that the green tea you bought is really decaffeinated if you drink it before bed. A cup is enough.
Banana
Bananas are an excellent source of magnesium and potassium, which help you relax. They also contain tryptophan, which is converted into serotonin and melatonin in the brain, which are key hormones for calming down.
Dairy Products
Yogurt, milk and cheese do not contain tryptophan, but they are rich in calcium, which reduces stress levels and stabilizes nerve fibers, including those in the brain. This means that yogurt before bed can not only help you fall asleep, but also help you not worry about, say, work.
Hard boiled eggs
You may have trouble sleeping because you are not consuming enough protein, but rather carbohydrates that are rich in sugar, such as cakes and sweets. Eggs contain a lot of protein.
Cereals
A plate of cereal before bed, especially if it is low in sugar and whole grain, is the right choice for dinner. This food increases the effect of tryptophan in the bloodstream, and thus better sleep.
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