10 Foods That Can Help You Sleep

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, and even improve the quality of your sleep.
1. Almonds: contain magnesium which promotes both sleep and muscle relaxation
2. Tea: Green tea contains theanine, which helps promote sleep.
3. Miso Soup: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns.
4. Banana: Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.
5. Dairy: Yogurt, milk and cheese do contain tryptophan, sleep-inducing nutrient: Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain.
6. Oatmeal: rich in calcium, magnesium, phosphorus, silicon and potassium, —the nutrients known to support sleep.
7. Hard-Cooked Egg: Eat an egg, cheese, nuts or other protein-rich snack, you can not only fall asleep, but stay asleep.
8. Edamame: The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep.
9. Cherries: an effective way to fall asleep faster. cherries naturally boosted the body’s supply of melatonin, which helped people with insomnia.
10. Cereal: Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects. This is another challenge for local scientists. Probably university with F2F (Farm to Feces) mission can take the challenge. Untii when we want to follow others and help to market their products. Do research on our natural products. Science is creative, looking for new things not just copy and importing.