Discover the 7 magic foods to sleep better tonight (validated by science)

Are you going around in your bed, unable to sleep? What if the solution was… on your plate? Some foods can really help you sleep better - naturally, without medication or artificial melatonin.

Here are the 7 foods that facilitate sleep and improve the quality of your sleep.

Why your food influences your sleep?

The link between what you eat And The quality of your sleep is very real. Certain foods are rich in nutrients that favor:

• there natural melatonin production (sleep hormone),

• there serotonin secretion, which soothes the nervous system,

• and the Cortisol regulation, the stress hormone.

✅ By integrating these foods at the dinner, you increase your chances of falling asleep more quickly ... and sleeping deeply.

The 7 magic foods to sleep better

1. kiwi

This is one of the few fruits clinically proven To improve sleep. Rich in Antioxidants, serotonin and folate, Kiwi would fall asleep faster and sleep longer.

🧪 A study has shown that eating 2 kiwis 1 hour before bedtime significantly improves the quality of sleep.

2. 🍌 There banana

It contains tryptophan, an amino acid precursor of serotonin and melatonin. She is also rich in magnesium and potassium, who relax the muscles.

3. 🌰 THE almonds

Natural source of magnesium, almonds reduce stress and promote relaxation. A small wrist before sleeping can help you release the pressure.

4. 🐟 Salmon (and fatty fish)

Rich in omega-3 and in vitamin D, salmon helps regulate melatonin production. To consume at dinner, accompanied by vegetables rich in fiber.

5. 🌾 L'oats

Oats are an excellent source of complex carbohydrates who help the absorption of tryptophan. Prefer it as a light porridge in evening snack.

6. 🍒 Cherries (or griots)

Cherries, especially griots, are naturally rich in melatonin. A small glass of unsweetened cherry juice may be enough to start sleep.

7. 🥛 Hot milk

A classic! It contains tryptophan And, taken hot, he has a comforting effect Who reports to your brain that bedtime is approaching.

Errors to avoid before sleeping

Even with the best foods in the world, some gestures can sabotage your night:

• ❌ Coffee, tea or chocolate after 4 p.m.

• ❌ Too rich or too spicy dinners

• ❌ Screens just before sleeping

• ❌ Alcohol (he sleeps, but disrupts deep sleep)

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In summary: your dinner is your best natural sleeping pill

Sleeping better does not necessarily go through pills, but by The right foods, at the right time. And with an intelligent little boost, like Pharmaquiz, you can regain control of your nights, of course.