Bananas
Bananas are one of the foods that help relax the nervous system and support effective sleep. According to research from the American Journal of Clinical Nutrition, bananas contain magnesium, potassium and tryptophan - three important nutrients that help reduce stress, relax muscles and improve sleep quality.
Magnesium: Helps relax muscles, reduce anxiety and help regulate circadian rhythms.
Potassium: Improve blood circulation and support deeper sleep.
Tryptophan: An amino acid that helps produce serotonin and melatonin - two important hormones that help regulate sleep.
How to use: Eat a banana about 30-60 minutes before bed.
Combine bananas with yogurt or almonds to increase relaxation.
Almonds
Almonds are a natural source of melatonin, which helps regulate the biological clock and improve sleep.
According to research from the Columbia University Sleep Medicine Center, melatonin in almonds has the effect of stimulating sleepiness and helping to maintain deep sleep.
Almonds are also rich in magnesium and healthy fats, which help reduce inflammation and relax the nervous system. A study published in the Journal of Sleep Research showed that people with a diet rich in magnesium tend to sleep better and less likely to wake up in the middle of the night.
You should eat about 10-15 almonds before bed.
Can be combined with warm milk to increase sedative effect.
Warm milk
Milk is one of the traditional foods recommended to support sleep. According to the US National Institutes of Health (NIH), milk contains tryptophan, an essential amino acid that helps produce serotonin and melatonin, which naturally support sleep.
The calcium in milk helps the brain use tryptophan more effectively, thereby increasing melatonin production.
People who drink warm milk before bed sleep more deeply and have a longer sleep period than those who do not.
You can drink a glass of warm milk (200ml) about 3060 minutes before bed. Or add honey or turmeric powder to increase relaxation effects.
