Now as the length of the day is getting shorter, people often suffer from insomnia due to the lack of melatonin which helps them sleep. In this sense, let us take a look into seven foods that would help you get a good sleep at night.
1. Milk
Milk is rich in protein and amino acids that are needed to produce sleep-inducing hormones. It is also rich in calcium, which helps relieve nerves and helps release melatonin. In addition, it contains tryptophan, which is necessary to make serotonin and melatonin, so it relieves our tired body and helps the brain sleep soundly. However as cold milk interferes with a good night's sleep, make sure to drink warm milk.
2. Walnuts
Walnuts contain lots of melatonin hormones which regulate the sleep cycle. It also contains amino acids called tryptophan that is converted into melatonin. It will be helpful for you to take about a handful before going to bed.
3. Banana
Bananas have minerals called magnesium and potassium, which are said to relax muscles and help you fall asleep. It's good to eat one or two hours before going to bed.
4. Almonds
Almonds are rich in magnesium that calms down and helps you fall asleep. In addition, proteins in almonds maintain blood sugar levels. Eating a handful of almonds every day could reduce bad cholesterol levels and improve brain activities.
5. Honey
Sugar in honey increases insulin levels very slowly. This, in turn, helps tryptophan which induces sedation and sleep, function easier for the brain to act. It's helpful to eat about a spoon before going to bed.
6. Cheese
Cheese has a lot of calcium like milk, so it helps relieve stress and relax muscles. However, since mature cheese like cheddar cheese contains an ingredient called 'tyramine' that stimulates the brain, eating unmatured cheese is better for your good night's sleep.
7. Cherry
Cherry contains melatonin which helps adjust the sleep cycle. According to a study, people who drink two glasses of cherry juice every day can get 40 minutes longer quality sleep than those who do not. Besides it is said to help people suffering from chronic insomnia.