Add to the diet!

Do you have difficulty falling asleep? Healthy sleep is critical to health. Some health problems, such as obesity, high stress levels, hypertension, cardiovascular disease, type 2 diabetes, etc., can lead to serious sleep disturbances.

A balanced diet, adequate sleep and regular physical activity are extremely important for your health. Before you choose some sleep aids or pills, make sure you improve your diet first. The text below provides a list of seven types of foods that can help you restore your sleep cycle.


Eat one banana every night before bedtime. If you suffer from diabetes, you should eat half. This will lower the sugar content. Bananas are rich in potassium, which helps in preventing night cramps. They also contain magnesium, which provides muscle relaxation and deeper sleep.


According to studies, salmon is rich in omega-3 fatty acids, which reduce stress and help your body relax. In addition, it contains vitamin B6, which increases the stimulation of melatonin, the sleep hormone.

Herb tea

It is well known that herbal teas can improve your sleep. However, not all types of tea may be helpful. Chamomile tea is one of those types that can treat sleep disorders due to flavonoid apigenin, a secondary metabolite that has a calming effect. Peppermint, lavender and valerian can also help your body relax.


If you are deficient in calcium, you may have trouble falling asleep. To provide the body with the necessary amount of calcium, make sure that you consume milk, yogurt and other dairy products. You can also try other calcium-rich foods, such as leafy green vegetables (such as cabbage).


Surprisingly, cherries are also helpful in restoring sleep disturbances. A glass of cherry juice (250 ml) can increase the level of melatonin, the sleep hormone in the blood. Therefore, this leads to improved sleep quality.

Whole grains

Whole grains, such as barley and bulgur, contain large amounts of magnesium. Most people do not use magnesium-rich foods in their diets, and as a result, they suffer from a magnesium deficiency that affects their sleep cycle.


A cup of cocoa at bedtime can have amazing effects. In addition to being a natural sedative, chocolate is also rich in magnesium and can significantly improve your sleep. In addition, unsweetened cocoa powder contains tryptophan.



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