7 foods that help you sleep better

Tired? Do not worry, you are not the only person who is tired due to lack of sleep , in fact, almost half of the population recognizes that during certain times they have insomnia and it is more difficult to fall asleep and have a good rest at night.

A stressful job, uncertain times or problems in family life are the most common causes of insomnia . The effects of sustained insomnia can be harmful to health and can even cause heart problems, diabetes, obesity, anxiety, inattention or even depression.

A good diet can help us to promote rest and regain sleep at night. I especially recommend these 7 foods that will help you sleep better and wake up more rested and with more vitality in the morning.

7 foods that help you sleep better

1.- Peas or peas

The peas or peas are a delicious and nutritious legume besides being rich in vegetable protein among its nutrients vitamins by the magnesium group, essential components that help us to maintain sleep cycles regulated.

2.- Bananas

This super fruit is not only a nutrient pump but also has, among its many components, minerals such as potassium and magnesium, which promote muscle relaxation. Sometimes insomnia can be caused by dietary deficiencies, as in the case of magnesium, which can cause restless legs syndrome .

3.- Spinach

These green leafy vegetables, in addition to being rich in potassium and magnesium, contain amounts of calcium, another very important mineral for sleep. Calcium helps generate melatonin, the hormone that maintains the circadian rhythm. In addition to spinach , other green leafy vegetables such as chard, kale, collard greens, etc. are also beneficial for this purpose.

4.- Cherries

Participants in an insomnia study had to drink 250 ml of natural cherry juice in the morning and another 250 ml in the evening for two weeks. Improvements were seen in the participants in their sleep patterns.

Cherries are rich in melatonin , a hormone that helps us sleep. Eating cherries in the afternoon or evening will help you have a good rest.

5.- Pineapple

The pineapple is a tropical fruit known for its nutritional qualities, and within these properties can add to promote the operation of two hormones that regulate sleep, melatonin and serotonin, via a precursor, tryptophan . Serotonin is very important to regulate our internal sleep and wake cycles and to regulate anxiety, the environment and even eating disorders.

6.- Almonds

One of the most consumed nuts is almonds . In addition to being delicious and being widely used both to eat alone and to make almond milk , they are highly nutritious. They have valuable amounts of magnesium and calcium, which, as we mentioned before, are essential to help you fall asleep. With a glass of almond milk or a handful of these dried fruits every day we will be naturally promoting sleep and rest.

7.- Pumpkin seeds

The pumpkin seeds contain tryptophan and contains essential fatty acids such as Omega 3 (which are part of the structure of the nervous system), some essential components for preventing or ameliorating insomnia, depression, stress and anxiety

But there are also some medicinal plants that help us sleep more and better:


This medicinal plant with a pleasant lemon scent belongs to the same family as mint and has been used for its action to induce sleep since ancient times. It is especially effective when combined with Valerian. Melissa is a good natural remedy for insomnia caused by depressive states, digestive problems such as heartburn or headaches .

Orange blossom

Another medicinal plant that works very well especially for cases of insomnia, this time caused by tachycardia, nervousness, palpitations, venous insufficiency and heavy and tired legs.

The orange blossom helps us to rest and relax in order to sleep better.

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