Food to help you sleep tight

  • Many people do not find a reason why sleepless nights, hard eyes closed, or no drowsiness. But, try to check what you eat and drink before bedtime. According to researchers, food and drink can influence a person to have trouble sleeping at night.

    Avoid foods high in salt and fat. High salt will only make the body feel dehydrated at night.

    To improve the quality of a good sleep, choose foods that can increase the levels of serotonin and melatonin in the brain. Here's a list of some foods and drinks that can make sleep more soundly at night.


    Food groups grains such as brown rice, flaxseed and quinoa contains high tryptophan to serotonin production in the brain. Quinoa contains high protein and magnesium were also able to relax the muscles. Eat regularly at dinner if you want to get to sleep more soundly at night.


    Bananas contain magnesium can also relax the muscles tense. Bananas also contain tryptophan which triggers the production of serotonin in the brain. Serotonin can create a feeling of relaxation, improves mood to help you sleep more soundly. Eat a banana two hours before bedtime.


    In recent years, numerous studies have shown that consumption of cherries can increase melatonin in the body. Researchers at Northumbria University even revealed that the type of Montmorency cherry juice can add hours of sleep 40 minutes longer than usual.

    Melatonin is a hormone that makes sleeping soundly. In some countries, there is melatonin tablets taken by people with insomnia or trouble sleeping at night and those who disturbed his sleep cycles because of jet lag. Cherries are natural foods to help overcome the difficulties sleeping.

    Almond nut

    Almonds are also rich in magnesium and tryptophan, so good for muscle relaxation and facilitate a person to sleep. Almond also can stabilize blood sugar levels.


    Vegetable sprouts contain calcium, helping to change the amino acids in your brain into melatonin. Green vegetables into healthy food choices at night because it is low in fat and also contains magnesium and vitamin K.

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