Wanna sleep like a baby? 
What you eat will have a big influence on the quality of your sleep! A lot of you know that, but maybe they donnow why or what are the best food that promote rest.
I mentioned in an old post, that when you don’t sleep that much, a hormone called Grehlin is released and promotes weight gain!
So those who aren’t sleeping well throughout the night are more likely to see elevated levels of cortisol in their body, which will then encourage belly fat accumulation.
You need those food that contain high levels of the  amino-acid tryptophan which is converted in the brain to serotonine and melatonine. which in turn  decrease stress, make you feel drowsy  and put you in a calmer state of mind :)
Since oatmeal is a digesting source of carbohydrates, you won’t have to worry about waking up halfway through the night with crashing blood sugar levels.You can add some dried fruits to your oatmeal and serve it with skim milk if desired.
Milk and yogurt:
 Milk also contains that tryptophan amino acid, and for most people, the warm milk provides a soothing effect.Additionally, milk also offers up a good dose of calcium, which works in the brain to help regulate the production of melatonin, which is a substance that’s going to naturally control your sleep-wake cycle.
As mentioned above, milk and yogurt can be eaten with oatmeal to promote a more relaxing effect.
Cottage cheese:
Cottage cheese is no doubt going to improve your sleep as it contains the amino acid tryptophan, which will facilitate serotonin production  and naturally induce sleep in the body and help you get a better night’s rest. Plus having a light protein source at night will help increasing your metabolism.
Peanuts are a rich source of niacin, which is another nutrient that helps to increase the release of serotonin in the system.Peanuts are higher in fat and calories, so you need to watch out for the portion sizes. 15 pieces are fair e4nough to have before going to bed and are definitely the perfect addition to any diet plan.


They’re practically a sleeping pill in a peel. In addition to their high  melatonin and serotonin content, bananas contain magnesium, a natural muscle relaxant which aids in the sleeping process.
Note that you shouldn’t eat these foods immediately before going to bed, as that can keep you awake due to the increased blood flow to the digestive system. 2 hours before bed time is the perfect timing.You need to avoid!!
Spicy  and heavy food,  caffeine and excessive fatty food!
Next time you find yourself struggling to get some sleep, take a good look at your diet and see what can be done.
Small changes can provide the peaceful sleep you’re looking for :D
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