Foods you should eat before bed because they can help you sleep through the night

The nutrients in some foods can help improve sleep. According to the experts at The Sleep Foundation, turn to products that contain the following ingredients: Melatonin or other nutrients will facilitate production and synthesis, Such as serotonin, magnesium, vitamin B6, and tryptophan, so you’ll sleep better.

Foods that can help you fall asleep

1. this kiwi fruit They contain high concentrations of serotonin, which promotes melatonin production and regulates sleep patterns. It is also a fruit rich in fiber, vitamin C, folate, potassium, antioxidants, and vitamins E and K.

2. this cherry, Especially the most acidic ones, which are high in melatonin. Likewise, they contain proanthocyanidins, which increase tryptophan in the body.

3. Milk is an important dietary source of melatonin.this Contains tryptophan, It acts as a booster of melatonin and serotonin concentrations.

4. fish like salmon or tuna They contain omega-3 fatty acids and vitamin D, which are involved in the regulation of serotonin in the body.

5. Walnuts stand out for their high tryptophan content, in addition to providing antioxidants, healthy fats and minerals.almond They are also a great source of this amino acid.

6. he rice It provides a large amount of melatonin, which is very helpful for rest, but eating large amounts of this food in the evening is not recommended. In addition, it is a great source of minerals such as phosphorus, iron and potassium, as well as vitamins (especially B1 and B3).

On the other hand, we must also pay attention to Foods to avoid

Prefer coffee, tea, carbonated drinks, chocolate, oranges, tomatoes and alcohol before going to bed.