Humans increase their physical and mental strength depending on what they eat. After water and oxygen, food is the most important component of growth and development. On the other hand, our physical strength is strengthened as much as energy enters our body, generally this energy comes only from eating nutrients so eating healthy foods can boost our physical and mental performance. How to sleep better at night naturally: try these 5 healthy foods

How to sleep better at night naturally with following ways

Research shows that Melatonin is of great importance to the body. If you suffer from insomnia, you may have Melatonin deficiency. So you need to think about increasing the hormone through food and other recommendations.

Melatonin is a sleep hormone that is produced at night by serotonin, which is itself a product of tryptophan synthesis. Above all, the pick of this hormone secretion is at 5 am.

Melatonin is responsible for regulating biological rhythms of the body as well as secretion of several hormones such as endocrine hormones. This hormone is also an antioxidant and participates in detoxification from the body.

In addition, Melatonin also involves protecting DNA and strengthening the immune system. The result of the research show that this hormone is a great importance to the body. If you suffer from a problem with anemia, you may have a scattering lack of Melatonin. Therefore, you need to think of this hormone through food and other recommendations.

Related How Much Sleep Do I Need to be Healthy?

How to sleep better at night naturally without using medicine

If you have trouble sleeping, you can also try alternative solution that are safe before you start thinking about harmful sleep medication. According to the US Drug Administration (FDA), about 6000 people die each year due to taking sleeping pills. Most importantly, one way to treat sleep disorders is to eat certain foods before bedtime that can really help you get a good sleep.

5 Healthy foods which helps you sleep better at night naturally

1. Pineapple


Pineapple contains Tryptophan and therefore, helps serve serotonin. Serotonin is a nerve vector that is responsible for transfer of neurological signals towards neuronal cells. This hormone is welcome and happy with the pleasure and its low level of Melatonin and the patient’s relaxation. Pineapple also contain vitamins and minerals, fibers and antioxidant compounds that have a great deal of influence on the health and counter free radicals.

Other food containing Melatonin can be mentioned to corn, tomatoes, potatoes and rice. Its better eat these foods about 3 hours before sleep to stimulate Melatonin secretion.

2. Banana


Bananas has a rapid property and naturally relaxes the brain. This fruit is also effective for relaxing and relaxing muscles after a long work and sports. The high level of tryptophan in this fruit stimulates Melatonin secretion and helping to relax semantic sleep. You can use this fruit fully or in smooth combination.

The muscles of the body need large amount of potassium and magnesium for rest and regeneration, and banana is rich in both minerals.

3. Mulberry

White Mulberry

White berries recommended doctors if you do not have sleep or sleep hard, you solve this problem like natural medicine. These doctors explained that berries grown in bright and sunny environment that is natural source of Melatonin. Melatonin is a hormone that is naturally produced in the human body and help with sleep. The experiments also showed that when these barriers were dried, the amount of Melatonin contained in the barriers increased. This amount of Melatonin is a significant reserve for improving sleep quality and at the same time being a natural drug with no side effects.

4. Salmon


A good night sleep starts with a nice, healthy dinner. Salmon is good meal because it contain omega 3, which, according to UCLA studies, has been proven to reduce stress and increase relaxation. If you don’t like salmon, lozenge or halibut is a good alternative. These mentioned fish are also sources of omegas 3 fats. Fish also contain Vitamin B6, which is essential for the production of the sleeping hormone Melatonin.

5. Milk


Does milk really help you sleep better? Some experts do not comment on the lack of sufficient evidence. Others believe in the power of calcium because it plays an important role in the production of Melatonin, which controls the 24-hour sleep and wake cycle. It is best to replace soy milk with cow’s milk. According to a study published in the Menopause journal in 2011, soy milk helps relieve insomnia in menopausal women. In addition, you should drink a gallon and a half of cow’s milk to make it appear in your sleep, but soy milk has a faster and deeper effect. It is better to consume organic soy milk.