Foods that help you sleep better

If you're looking for foods to help you sleep, you need to make sure you're choosing the right foods.

Be sure to enjoy these 7 foods that have been proven to fight insomnia and provide you with a more restful sleep.

The foods you eat during the day and what you eat before you go to bed can have a direct effect on your sleep. Choosing foods that provide nutrients that promote or improve sleep can help you sleep easier, wake up refreshed, and feel more energized during the day. If you're struggling with insomnia, eat these foods 1 to 4 hours before bed.

Spinach

This green vegetable is rich in magnesium, which naturally relaxes nerves and muscles to calm the body and promote sleep. Magnesium can also help prevent leg cramps, a common cause of nighttime waking. In addition, spinach is a good source of calcium, which helps the brain use tryptophan to produce melatonin, a sleep-inducing hormone.

yeast

Have you tried including yeast in your diet? Yeast is rich in B vitamins such as: B6 and B12. Vitamin B12 is essential for the nervous system and studies show that the intake of this vitamin is significantly related to the duration of sleep. Vitamin B6 is necessary for the production of serotonin, and research suggests that deficiencies can promote psychological distress and sleep disorders.

Hummus

Chickpeas are rich in tryptophan, an amino acid that plays a crucial role in your sleep. Food sources of tryptophan may be even more effective than supplements. In one study, tryptophan significantly reduced insomnia, especially when combined with complex carbohydrates. Because chickpeas contain tryptophan and carbohydrates, they are an excellent sleep-inducing food.

Almond butter

Almonds and walnuts are rich in magnesium and the amino acid tryptophan, which helps you sleep soundly. These dried fruits are also rich in potassium and B vitamins, which significantly increase sleep efficiency.

Cherries

Cherries are a fantastic food that helps you sleep better. They contain the antioxidant melatonin, which calms the nervous system and thus helps against insomnia and headaches. Also, scientists from the University of Louisiana have discovered that natural cherry juice helps you sleep longer. Their research showed that respondents slept an average of 85 minutes longer after drinking 2 glasses of cherry juice every day for two weeks.

kiwi

Kiwi is rich in phytochemicals, which are powerful antioxidants that promote sleep. Kiwi is rich in serotonin as are: pineapple, banana, plums, walnuts and tomatoes, but because serotonin cannot cross the blood-brain barrier, the fruit's high antioxidant content is responsible for better sleep. Studies show that an uncomfortable sleep is associated with lower levels of antioxidants.

Salmon

If you suffer from insomnia, it would be good to consume salmon. Experts have found that people who consume this type of fish sleep better and wake up less often at night. Also, salmon has a high content of Omega-3 and vitamin D, which affect the improvement of sleep.