The foods we eat affect our daily activity, which is reflected in our alertness and ability to wake up in the morning, as well as the speed with which we fall asleep when it comes to bedtime.
And because there is a great interaction between sleep and food, where some foods improve our sleep while others contribute to increased insomnia, we have to determine what we eat before going to sleep.
To enjoy a good night's sleep, you can eat the following foods:
1- Soy:
Is a snack of soybeans, add ingestion to your body some magnesium, and this metal helps to relax the muscles, and the availability of foods containing soy, such as Japanese miso soup, which helps to enjoy a good night's sleep.
2- Avocados:
If you need a reason to love avocados, know that it contains high amounts of unsaturated fat, which can increase your serotonin levels, and chemicals that stimulate a part of the brain that drives you to sleep. Avocados also contain high amounts of magnesium.
3- Hummus:
Hummus contains a high amount of tryptophan, a basic amino acid, used by the body to produce niacin and vitamin B, which are important for digestion, control the psychological state of humans, as well as contain folic acid, which helps regulate sleep.
4- Dark chocolate:
Eating chocolate with milk instead of coffee will certainly give you high amounts of sugar and caffeine, but dark chocolate can have the opposite effect because it contains serotonin, which helps you sleep.
5- Red wine:
It seems a little odd that a glass of red wine can make you fall asleep and sleep, but that is actually due to grapes, which contain high levels of melatonin, the brain's natural stimulant.
But beware of the side effects of alcohol, which make you tired and prevent your body from enjoying deep sleep, because the effect of relaxation due to alcohol is short.
6- Bananas:
Contains a combination of potassium and magnesium which helps to relax the body leading to good sleep, as well as containing the acid tryptophan and vitamin B6, which ensure better sleep.
7- Cherries:
Cherry is the best food to induce sleep. This fruit stimulates sleep heavily through melatonin. Cherry juice is also used to treat insomnia.
8- Fish:
Several types of fish such as salmon and tuna contain sleep stimulants such as vitamin B6, which helps produce melatonin.
9- Nuts:
Most nuts are a good source of calcium and unsaturated fats, which helps improve serotonin levels. If you need to sleep, you can take some almonds, for example, because it contains high amounts of magnesium that promote muscle relaxation and bring a sense of sleepiness, which helps you to sleep properly.
Source:
http://www.eatingwell.com/article/32617/9-foods-to-help-you-sleep/