Seven foods for better sleep

Are you having trouble falling asleep in the evening, suffering from restless sleep and frequent waking up in the middle of the night? Leave the sleeping pills aside and solve them in a more natural way.

Relaxing tea

As for drinks at bedtime, in addition to traditional milk with honey, some types of herbal teas have a calming effect. Relaxing teas are the perfect choice for people in constant stress. In addition to classic chamomile tea, which has a mild sedative effect, mint or lemon balm are also suitable herbs.


Nutritionists recommend oatmeal for breakfast, but a bowl of porridge before bedtime can improve sleep quality. Porridge stimulates the natural production of serotonin, a neurotransmitter that improves mood and relieves anxiety. And the ability to calm down before bedtime is a fundamental step to falling asleep. In addition, oatmeal can feed you all night, so you will not be hungry at night by a hungry stomach and a desire to go to the fridge.

Warm milk with honey

This well-known sleep drink really works. The milk contains an amino acid called tryptophan, which improves mood and helps to calm sleep, honey also relaxes muscles and mind. This delicate drink works like sleeping pills.


Sweet bananas have been used in natural medicine to induce good sleep for centuries, and, like chickpeas and oatmeal, bananas promote the production of serotonin and melatonin. In addition, this delicious fruit works as a natural muscle relaxant thanks to its magnesium content, helping you to relax and prepare yourself better for sleep.


This delicious legume contains a lot of vitamin B6, which is essential for melatonin production. This sleep hormone makes it easier to fall asleep and the consumption of chickpea food stimulates its production, so you sleep more easily. Put a slice of wholemeal bread smeared with humus (a chickpea spread) before going to bed and sleep until morning.


Fried or baked, potatoes are not only tasty, they are also a rich source of tryptophan that promotes drowsiness. Potatoes generally have a soothing effect on the body and mind, and they will saturate you so that you do not wake up in the middle of the night to feel hungry.

Seeds and nuts

Seeds and nuts are very rich in omega-3 fatty acids, which are known to improve mood and anxiety naturally and without side effects. A handful of almonds or ground flax seeds at bedtime will help you sleep all night like a baby.

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