If you find some problems with falling asleep, you should pay more attention to your diet. It’s very important to choose right foods if you want to have a good sleep without waking up in the middle of the night. Here is the list of products that should improve your sleep quality but don’t forget that even they should be consumed two hours before your bedtime.
Almonds
Almonds are the most powerful product promoting sleep and muscle relaxation. Besides, because of the proteins that are inside, blood sugar level becomes stable all the time while you are sleeping. One of the best snacks before going to bed would be a tablespoon of almond butter or a handful of whole almond nuts.
Tea
You are right when you are avoiding all the caffeine in the evening hours before going to sleep but you should pay attention to the teas that have been researched to increase your sleepiness. Try one cup of hot chamomile, raspberry or linden-blossom tea before you go to sleep.
Miso Soup
When you find difficulties with falling asleep, you should try this broth-based Japanese soup because it is a great source of amino acids. Amino acids increase the production of melatonin which is a natural hormone helping to make you feel sleepy. Besides, warm liquids relieve the main symptoms of cold and help to sleep better when feeling exhausted because of the illness.
Banana
It’s worth having a banana before going to bed because this fruit is an excellent source of magnesium and potassium that both help to relax and calm your hormones. Tasty smoothie made from one banana and one cup of milk or soy milk would be the best choice to fall asleep faster.
Dairy
Calcium is an effective agent which reduces stress and stabilizes nerve fibers. The best its’ sources are yogurt, milk and cheese, so eat one serving before going to bed improve your sleep and stop worrying about things that are not important.
Oatmeal
A small bowl of warm oatmeal will help you get more rest as it is warm, soft, soothing, and nourishing. It’s has many nutrients like calcium, magnesium, phosphorus, silicon and potassium that all are known to support sleep. Note: too much sugar before going to sleep will give the opposite effect, so use bananas for sweetening this dish.