Top 10 Healthy foods to Improve your Sleep quality

You know the secret to getting seven to eight hours of quality sleep? All you need to do is go to the kitchen and try one or two of these top 10 foods. These foods will relax your muscles, calm your mind, and activate the hormones serotonin and melatonin. Good night.

1. Banana

1. Bananas

A banana is like a natural sleeping pill. Besides containing melatonin and serotonin in small quantities, a banana also contains Magnesium, material that can stimulate muscle relaxant.

Bananas are like natural sleeping pills. In addition to containing small amounts of melatonin and serotonin, bananas also contain magnesium, an element that stimulates muscle relaxation.

2. Chamomile tea

2. Chrysanthemum tea

Chamomile tea has a calming effect which reduce the physical and mental stress, making this tea perfect beverage to be consumed before bed.

Chamomile tea has a calming effect and can reduce physical and mental stress, making it the perfect bedtime drink.

3.Warm Milk

3. Warm the milk

Nope, this is not a myth, a glass of warm milk before bed may help your sleep. Milk contains tryptophan, the amino acids that have a sedative effect and calcium that helps the brain use tryptophan.

This is not my myth, drinking cups of warm milk before bed can help you sleep. Milk contains tryptophan, an amino acid with calming effects, as well as calcium, which helps the brain use tryptophan.

4. Honey

Step 4: Honey

Add a bit honey in your milk or tea. Sugar can increase energy, but in very small amounts, sugar can tell your brain to degrade the performance of orexin. Neurotransmitters associated with your consciousness.

Add a little honey to your milk or tea. Sugar can boost energy, but in small doses it can cause your brain to reduce orexin function. Neurotransmitters are tied to your consciousness.

5. Potato

5. Potatoes

Some steamed potatoes or baked potatoes at night will not increase your weight. Potatoes are able to clean acid that can disrupt the performance of tryptophan in the body.

Eating steamed or baked potatoes late at night can add weight. Potatoes remove acids that disrupt the work of tryptophan in the body. one

6. Oatmeal

6. Oatmeal

Oatmeal before bed is the quickest way to the sleep, because oatmeal stimulates the production of melatonin in the body at night.

Eating oatmeal before bed is the fastest way to get to sleep because oatmeal stimulates the body to produce melatonin at night.

7. Almond Peanut

7. Almonds

Almond is a peanut which is good for heart organ. But almond can also help your sleep because it contains tryptophan and magnesium.

Almonds are a heart-healthy nut. But almonds can also help you sleep because they are rich in tryptophan and magnesium.

8. Flaxseed

8. Flaxseed

Flaxseed is rich in omega-3 acids that can help improve your mood. Consume flaxseed when you are experiencing stress or depression, your sleep will be more comfortable.

Flaxseed is rich in omega-3 acids that can help improve your mood. Eat a little flaxseed when you are stressed and depressed, and your sleep will be more comfortable.

9. Wheat Bread (Whole Wheat Bread)

9. Wheat bread (pure wheat bread)

A loaf of wheat bread and tea will stimulate your insulin in the body, which is useful to help the performance of tryptophan in the brain to react, where tryptophan is converted into serotonin, which tells your brain to sleep.

A piece of wheat bread and tea stimulates your body's insulin, which helps the brain react to tryptophan, which is then converted into serotonin, which promotes sleep in the brain.

10. Turkey Meat

10. Turkey

Turkey meat is an excellent source for tryptophan. Tryptophan works when your stomach is empty, not when your stomach is very full. But one to two slices of turkey meat with wheat bread in the evening will be able to help making your sleep more comfortable at night.

Turkey meat is an excellent source of tryptophan. Tryptophan works when you're empty, not full. But eating one or two pieces of chicken and wheat bread at night will help you sleep more comfortably throughout the night.