What foods can we use to help us sleep well?

If you have sleep disorders, it is better to get help from some effective therapeutic foods in this field. White berries, strawberries, bananas, cereals, oats, milk and almonds are the most useful and delicious foods that help you in this field. Read our tips on this.


  • If you do not sleep well at night or have difficulty sleeping, berries can help solve this problem like a natural medicine.
  • Berries grown in bright, sunny environments are actually a natural source of melatonin.
  • Melatonin is a hormone that is naturally produced in the human body and helps sleep.

Shatoot and strawberries

  • The fresh form or jam of these fruits is a natural source of melatonin. This substance helps to regulate the sleep time of your body. The best time to consume these fruits is one hour before bedtime.

the banana

  • The body’s muscles need large amounts of potassium and magnesium to relax and rebuild, and bananas are a fruit rich in these two minerals. Eating bananas also triggers the release of the hormone tryptophan in the body, which has a calming effect on the brain.

Whole grains

  • Foods rich in carbohydrates also secrete the hormones tryptophan and serotonin in the body, both of which play an important role in creating a sense of calm for the brain.
    Whole grains are complex carbohydrates that have a much higher nutritional value than refined grains. Wholemeal breads such as Sangak bread, pasta and brown rice are all classified as whole grains.
  • Tryptophan in these grains is a factor in increasing the quality of sleep. If you can include a certain amount of whole grains in your dinner, you can ensure good digestion of food and a good night’s sleep.
  • Because whole-grain breads are digested slowly by the body, including them in your dinner meal can provide you with enough energy until the morning so you do not have to starve several times during the night.


  • Oatmeal also works like toast and whole grains. Eating a bowl of oatmeal triggers the release of the hormones tryptophan and serotonin in the body, resulting in high blood sugar and, ultimately, a relaxed brain. Oatmeal also contains melatonin, which helps regulate the body clock.

warm milk

  • Milk, like bananas, regulates the levels of the hormones tryptophan and serotonin in the blood. Milk also contains calcium, which is a hypnotic element.


  • Almonds are rich in magnesium and increasing the level of this mineral in the body can cause muscle relaxation and improve sleep quality in different people.
  • In addition the high protein content of almonds can help maintain a healthy blood sugar level during sleep. Keeping your blood sugar steady during sleep minimizes jumping out of sleep and feeling hungry during the night.
  • For this reason, it is better to add about 35 grams of raw almonds to your salad at dinner, or eat 4 to 5 almonds one or two hours before bedtime.

Lettuce and apples have soothing ingredients, so it is better to eat a glass of milk with an apple before going to bed, or if you are allergic to milk, mix lettuce juice and apple juice or a salad of lettuce and grated apples with Enjoy a sauce made from lemon or orange juice and a tablespoon of olive oil.

Source: Dr. Salam

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