Want to sleep well? Then include in your diet these 23 products

There are many things that can improve your sleep, for example, a foam bath or the decision to sleep without clothes. However, your diet can also have an effect on how you sleep. Here is a list of foods that will help you improve the quality of your sleep.

Beef

Beef contains a lot of tryptophan - acid, which is involved in the process of natural production of melatonin. It is a hormone that helps our body to regulate sleep. In addition, beef also contains vitamin B ₃ and iron, which helps alleviate anxiety.

Tuna

This fish is an excellent source of Omega-3 fatty acids, which are useful for regulating the sleep and wake cycle.

Salmon

Salmon also contains Omega-3, which makes it an ideal dish for dinner if you want to get a good night's rest.

Halibut

This is another fish, in which a lot of Omega-3 will be restrained.

Pumpkin

Pumpkin should be used not only for Halloween. It can be called a superfood for sleep, since it contains a lot of calcium, magnesium, Omega-3, copper and chromium. All these components contribute to improving sleep.

Asparagus

Asparagus contains vitamin B, calcium and magnesium, which makes it an ideal side dish for dinner.

Beet

In this vegetable there is a lot of calcium and magnesium, which many people lack in the body. Deficiency of these elements leads to disturbance of the structure of sleep.

Artichokes

If you find it hard to fall asleep, try adding artichokes to your diet. They are full of iron, which helps ease anxiety.

Seaweed

Consuming seaweed, which is a rich source of tryptophan, can help you sleep through the night.

Avocado

It turns out that toast with avocado during dinner can help you sleep better at night. It contains many B vitamins that help regulate sleep.

Greenery

Leafy greens, such as spinach and Chinese cabbage, are filled with magnesium and B vitamins that help improve sleep.

Broccoli

Broccoli contains a lot of iron, but this is not its only advantage. It turns out that this vegetable helps to eliminate caffeine in your body, which, perhaps, prevents you from falling asleep.

Beans

Legumes include beans, lentils, soybeans and peas. They are rich in B group vitamins and folic acid, therefore they contribute to the regulation of serotonin.

Almond

Almond is filled with nutrients that contribute to a healthy sleep, including Omega-3, B vitamins, magnesium and calcium.

Walnuts

The use of walnuts will help you sleep much better, since they contain tryptophan, calcium, magnesium and selenium. You can eat them separately or add to salads and snacks.

Oats

Regular oatmeal with fruits and nuts will help you to stay full. In addition, oats contain a lot of copper, which is associated with improving the quality of sleep.

Buckwheat

Like oats, buckwheat contains copper and fibers that help regulate blood sugar and your sleep.

Greek yoghurt

Greek yoghurt is especially useful for those people who have problems with falling asleep. It contains probiotics, which can affect the production of melatonin.

Skim cheese

If you want to have a snack late at night, it's better to choose low-fat cottage cheese. Of course, before going to bed it is better not to eat at all, so as not to force your body to start the whole process of digestion. But in extreme cases, give preference to cottage cheese, as it contains a high level of tryptophan.

Bananas

They contain a lot of magnesium, which helps regulate the sleep cycle.

Sour cherries

These berries contain the greatest amount of melatonin in comparison with other fruits.

Kiwi

Kiwi helps our body produce serotonin, which affects the mood.

Herb tea

Herbal teas can help you relax before going to bed. Choose lavender or chamomile, which has the most powerful soothing effect.