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Good night: 13 foods that'll help you sleep 03.09.2019 at 13:50

Culinary blog of Anna Mishchenko

So you did not even think it, but sometimes the best way strong and sweet sleep can be a slice of watermelon and even chocolate. Although the list of foods that are responsible for the quality of sleep is very diverse. See for yourself...


Contains potassium, magnesium, calcium and iron. These minerals help blood circulation and reduce muscles, which is important components of a sound sleep.

Prunes Deposit useful sleep lies in the harmony melatonin – it regulates our sleep. Prunes vitamin B6, calcium, magnesium and many other nutrients that stimulate the production of melatonin. The main thing to remember is that a serving of prunes must not exceed 20 grams and eat it better 30 minutes before bedtime.

Watermelon If you drink enough water during the day, 300 grams of watermelon will help to rehydrate the body. In addition, a large amount of fiber and a substantial amount of pulp sensation of hunger.


Melon is another fruit that combats dehydration. Not all of us know that shortage of water is one of the factors of poor sleep. That is why such great emphasis is placed on foods with high water content. Except melon and watermelon, the pear, oranges and apples.

Pistachios In my opinion, this small green nut works better than any sleeping pills. A large number of proteins and vitamin B6 contribute to a sound sleep. In the case of nuts it is important to follow two rules: a small portion (30 g) and the nut needs to be UN-roasted, without salt and other flavoring additions.

Almonds are only a tiny handful fresh almonds will help you fall asleep quickly. All thanks to the tryptophan and magnesium, which naturally reduce muscle, tension and maintains heart rhythm.

peanut butter

Almond or peanut butter – the leaders in protein content. You can eat a healthy dessert with fruit and peanut butter, but if you want good sleep, don't overdo it. Two teaspoons will be enough.

Herbal tea If you have a ritual – a Cup of fragrant herbal tea before going to sleep, you big fellow! Continue in the same spirit! But remember that herbal teas have different effects, so I recommend not to carry out experiments and to give preference to Daisy. In addition, chamomile soothes not only our nerves but also the stomach. A similar effect has also the tea on the basis of ginger.

the cherry As you know, the best friend of quality sleep hormone melatonin. So, you need to choose foods that will stimulate its production. Among prunes, nuts and oatmeal, was a place for cherries. But for the natural production of melatonin, it is important to include these foods throughout the day.

Turkey Meat

Despite the fact that among scientists still being sports on the impact of Turkey on the dream, I will include it in this list. After all, the argument that Turkey contains tryptophan, a very good. After all, this is another stimulation to metabolize melanin and serotonin – two chemicals responsible for sleep.

dark chocolate Yes, Yes, you did. If the chocolate is natural, but still with a cocoa content of at least 80%, you can treat yourself to a small amount. In addition, dark chocolate contains the same serotonin, which relaxes your body and mind.

Bananas Magnesium and potassium in bananas serve as an excellent nerve and muscle relaxant. Besides, vitamin B6 magically turns tryptophan into serotonin, which means you are guaranteed extra relaxation. Find out 12 reasons to love bananas.


Loved by many Eastern appetizer – hummus – in addition to its nutritional value, huge content of vegetable protein, also still a valuable source of tryptophan. It is often the feeling of hunger becomes a cause of bad sleep. It can occur if you eat little during the day. Hummus quickly gives a feeling of satiety, and learn all the benefits of hummus here .

now it's time to try to prepare hummus at home.

you Want the recipe!

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