Do you have a problem to fall asleep or often wake up in the middle of the night? Getting the right holiday overnight is vital to our health. Sleep disorders have become quite common in today’s society and are associated with obesity, diabetes, high blood pressure, heart disease, and other serious health problems.

About 60% of US citizens have problems with insomnia or some other sleep disorders. However, before you use a sleeping pills with various negative side effects, we suggest that you include the following foods in your diet:


Salmon contain omega-3s and vitamin B6, which can help you relax and relievestress. Vitamin B6 will increase the production of melatonin (sleep hormone) in your body, which will help you to fall asleep more easily. According to a recent study, people who consume salmon regularly have higher levels of vitamin D and sleep much better than others.

Herbal teas

There are many herbal teas that can improve your sleep, including chamomile, valerian, mint, and lavender tea. Chamomile is particularly powerful – it contains apigenin, a metabolite that can calm your mind and help you relax. Drink a cup of any of these teas before you go to bed, but avoid drinking green or black tea because they can keep you awake overnight.


Yogurt can be particularly helpful if the lack of sleep is caused by calcium deficiency. Drink yogurt and consume dairy products more often to increase calcium levels and prevent insomnia.


Before going to bed,A  glass of cherry juic is simple remedy for insomnia. Juice can improve sleep quality and increase melatonin production. Cherries will also regulate your circadian rhythm (sleep-awakening cycle). In addition to juices, you can eat them for the same effects.

Integral cereals

Barley, bulgur and other types of whole grains contain a lot of magnesium, important mineral. It is known that the lack of magnesium causes sleep problems, so be sure to include it in your diet.


A hot cocoa mug before bed will relax you and provide your body with enough magnesium that will significantly improve your dream. In addition, cocoa contains tryptophan, an essential amino acid whos help for better sleeping.

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