1. Spinach
The spinach are rich in magnesium and nutrients, such as, for example, calcium and folic acid. It is a food that is able to promote muscle relaxation and therefore stimulate a good rest.
2. Dairy products
Milk, cheese and dairy products in general are good sources of tryptophan. The latter is a great amino acid to promote sleep. Using tryptophan, in fact, the brain can create melatonin. There are several studies that suggest that lack of calcium can cause sleep disorders.
3. Sesame seeds
Sesame seeds are not among the enemies of sleep foods. Indeed can be a real home remedy for insomnia. We can devour them, before going to sleep.
4. Rice
We should take care to eat a serving of rice for dinner. Rice, especially the whole, is more digestible pulp and can prove to be a good calming the nervous system.
5. Avena
In the evening we drink a cup of hot milk with oatmeal. This is a natural source of melatonin. Also oatmeal abound in calcium and magnesium, two minerals that play an essential role in promoting relaxation.
6. Flaxseed
Flax seeds contain magnesium, tryptophan and omega 3. In particular, the latter are able to raise serotonin levels in the body, reducing anxiety and stress and thus promote sleep.
7. Dried fruits
Dried fruit fall within these foods rich in magnesium, which should always be present on our table. Through nuts we fight the anxiety, nervousness and we can counter the nighttime awakenings.
8. Cherries
Even the cherries represent a source of melatonin. A study, whose results were published in the Journal of Sleep Research and Sleep Disorders, has highlighted the relaxing properties of these fruits.
9. Banana
Bananas contain many mineral salts, especially magnesium and potassium. These can fight muscle spasms and cramps, which sometimes can also present during sleep.
