Foods that can Help you Sleep Better

There are different  foods and snacks that contain naturally occurring substances that can help have a sound sleep.

Foods that Give Sound Sleep

Walnuts

Walnuts contains  tryptophan which is a sleep-promoting amino acid that contributes to the formation of serotonin and melatonin, the hormone balance that determines sleep-wake cycles. In addition, researchers at the University of Texas found that walnuts contain their own source of melatonin, which can help you fall asleep faster

 Dairy products
Yogurt, cheese and milk contain tryptophan. They  have a surprising sleep-inducing nutrient: "Calcium is effective in reducing stress and stabilizing nerve fibers, including those in the brain." That means a portion of yogurt before bedtime can not only help you sleep, but also helps you stop worrying about the things that kept bothering you during day time

Banana
Bananas are an excellent source of magnesium and potassium, helping to relax overused muscles. They also contain tryptophan, which becomes serotonin and melatonin, the brain's key calming hormones. "Try this delicious and incredibly simple smoothie: mix a banana with a cup of milk or soy milk

 Oatmeal
Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nutritious, rich in calcium, magnesium, phosphorus, silicon and potassium - the nutritional value that is known to promote sleep."

Tea
Yes, avoiding caffeine in the evenings is key, but some caffeine-free varieties can help you get into sleep mode. Chamomile tea  helps as sound sleep aid. Adding that green tea is also great. "Green tea contains theanine, which helps to promote sleep, so be sure to get a decaffeinated green tea if you drink it before you go to sleep.

Honey
The natural sugar found in honey can easily increase insulin and make tryptophan more easily enter the brain. A spoon at bedtime or mixed with chamomile tea could give you a good night's sleep.

 Boiled eggs
If you can not sleep well at night, it may be because you did not eat a protein-rich snack prepared at bedtime, or your snack was too high in simple, sugar-rich carbohydrates like cakes and sweets. "The problem with simple carbohydrates is that they can put you on a" sugar roller coaster "and drain your blood sugar levels while you sleep, so you wake up at 2 or 3 in the morning," Dr. Teitelbaum. A better bet? "Eat an egg, cheese, nuts or other protein-rich snacks

Cereals
There is no reason to feel guilty about eating a small bowl of cereal at bedtime, especially if it is a low-sugar, wholemeal muesli. Not only is it a healthy snack (make sure you fill it with milk to give your body the protein it needs), but it can also help you to doze. Complex carbohydrate-rich foods increase the availability of tryptophan in the bloodstream and increase sleep-inducing effects.

Cherries
A glass of cherry juice can be an effective way to fall asleep faster, says a research team from the University of Pennsylvania and the University of Rochester. In their study, they discover that cherries, especially sour ones, naturally boost the body's supply of melatonin, which helped people with insomnia.

Almonds

 "Almonds contain magnesium, which promotes both sleep and muscle relaxation,. they also have the added benefit of providing proteins that can help maintain a stable blood sugar level while sleeping, and help to improve the quality of sleep. It promote sleep by bringing you from your waking adrenaline cycle to your resting and digestive cycle. "Try this sleeping snack: Take a tablespoon of almond butter or a 1-ounce serving of almonds to relax your body.