There is an easier way to fall asleep quickly and sleep through the night than to take a sleeping pill or drink a glass of wine, with these foods that can help you sleep better, you will have a good ally to take advantage of the hours of sleep.

If you have trouble sleeping, consider that dinner may be having a lot to do with it. A light meal is known to be much better at dinner, but many people still have a habit of choosing very heavy foods for that time of day.

If you are one of those who cannot forgive dinner time and you are having problems, eat, but not anything but foods that can help you sleep effectively, because if you eat the wrong things you will be up all night.

For example, a study from the University of Cambridge found that eating protein-rich foods triggers brain cells (called orexin cells) that put you on alert and full of energy.

And if you drink before going to bed, it is common for alcohol to rob you of 4 hours of sleep, which is how long it takes to disappear from our body, and even leaving you in a more active state.

But the right snacks before bed can put you in a prime position for a stress-free night with hours of sleep ahead.

9 foods that can help you sleep better

So where do you start? Here are six surprising foods that induce sleep. Don't stop adding them to your shopping list today.

Bananas for better sleep

A little sugar counteracts the effects of orexin cells. Try a banana before bed, it will give you just enough sugar to calm your orexin cells, and more magnesium and potassium to help relax your muscles. You can check here the medicinal and anti-cancer properties of banana

Passion fruit tea an effective to help you sleep

An Australian study found in a group of people who drank a cup of tea, either passion fruit or parsley, those who drank passion fruit slept more soundly. Researchers believe that chemicals called harman alkaloids - in high levels and unique to passion fruit flowers, act on the nervous system to help you sleep.

Hummus

While L-tryptophan - the amino acid that supposedly makes you sleep after Thanksgiving dinner - makes you sleepy, there are better sources other than turkey. However, if meats aren't your thing, sesame seeds (120mg) and hummus made from the seeds (usually around 600mg) contain L-tryptophan as well.

Dates

L-Tryptophan works best when combined with carbohydrates. Carbohydrates trigger your body to secrete insulin, which consumes other amino acids in your blood first, leaving more L-tryptophan to sedate.

The best foods for work are carbohydrates that raise blood sugar levels quickly, since slow-acting carbohydrates do not produce the same type of response to insulin.

With a healthy handful of dates - they are high in carbohydrates and have a good amount of L-tryptophan, it is enough. Fruits and popcorn are other healthy fast-acting carbohydrates.

Fish

Most fish - and especially salmon, halibut, and tuna - boast of vitamin B6, which is needed to make melatonin (a hormone that induces dark sleep), according to an article published in the Annals of New York Academy of Sciences.

Jasmine Rice

When healthy sleepers ate carbohydrate-rich vegetable and tomato sauce with rice dinners, they fell asleep much faster at bedtime if the meal included high-glycemic index (GI) jasmine rice instead of long-grain rice low GI, according to a study published in the American Journal of Clinical Nutrition.

While the authors aren't sure how it happened, they speculated that the increased amounts of insulin elicited by high-GI meals increased the proportion of sleep-inducing tryptophan compared to other amino acids in the blood, proportionally allowing more to enter the brain.

Chickpeas

Chickpeas have vitamin B6, which is necessary to make melatonin and help you sleep better.

Kale

Dairy products (unpasteurized) are well known foods rich in calcium. However, green leafy vegetables like kale and collard greens also have a healthy dose of calcium. And research suggests that calcium deficiency can make it harder to fall asleep.

Cherries

In recent research in the European Journal of Nutrition, it was found that consuming an ounce of cherry juice twice a day, once in the morning and once at night for a week helped people get an extra 25 minutes of sleep. Why? It's bound to L-tryptophan, which can be converted to serotonin, and eventually melatonin, a compound that influences the sleep cycle, says Jason Ellis, Ph.D., director of the Northumbria Sleep Research Center.

Increasing the melatonin circulating in your body will increase your chances of a good night's sleep, too. Try an ounce of juice or a cup of cherries before going to bed. Since there are no foods rich in melatonin, you will need to look for the foods that can produce it. A few more to consider: yogurt, oatmeal, egg, and peanuts.

It would just take 5 minutes to write down details about your food intake in a journal and it’s a helpful tool for people trying to lose weight. People who keep a food journal often find that jotting down every meal into a notebook helps them eliminate calorie-rich and unhealthy food. A food journal also helps one set a food routine and the frequency of snacking, avoiding weight gain.

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