There are products that positively affect the quality of sleep and therefore should be included in your diet for people suffering from insomnia.


Bananas contain large amounts of natural muscle relaxants such as magnesium and potassium. Relax before bedtime will help contained in these fruits, the amino acid tryptophan. The "sleep hormone" melatonin is produced in the body after eating. So snacking is best for an hour and a half before bedtime.

Foods that contain protein

Chicken meat, low-fat cottage cheese, eggs - just the protein sources. They lower the acidity and cause drowsiness. Lowering of acidity is very important, since heartburn often worried man that night.



Defeat insomnia will help a sandwich with almond butter or a handful of almonds. Nuts almonds, like bananas, contain large amounts of magnesium, and rich in protein. The presence of these substances will help to relax the muscles will make it easier to fall asleep.


No wonder the childhood of the children before going to sleep drink warm milk. This is a storehouse of calcium, which in turn produces melatonin. If you happen to awake in the night to lose sleep, then you need to drink a glass of warm milk with honey.


Not many products can boast of melatonin, whereas cherry is its natural source. And because people who suffer from insomnia for an hour before sleep you need to drink cherry juice or eat a handful of cherries.

Herbal teas

Gamma-aminobutyric acid, is produced from theanine acts as a sedative and relieves stress. Theanine found in green tea, but it negates the positive effects caffeine which, in excess contained in it. For this reason, green tea should substitute herbal.


Oatmeal contains a large number of substances that support healthy sleep: silicon, phosphorus, magnesium, potassium. But eat it before going to bed only unsweetened as sugar will prevent sleep.

People suffering from sleep disorders, should forget about the three products.


About caffeine content in coffee know it all. But it is contained in other foods, such as chocolate, gum, food additive, energy, certain medications, such as Advil. It should be noted different reaction of people to this substance. Someone can sleep even after drinking before going to sleep a few cups of coffee, and someone drinking a small Cup of lose sleep all night.

Fatty foods

A light dinner helps you sleep at night, while heavy fatty foods may cause heartburn or even indigestion. If you give up fatty foods for dinner is simply impossible, then to dinner in this case 3 hours before sleeping.


Alcohol deprives a rest because that breaks the cycles of REM sleep that make people see dreams. And the recovery depends on these cycles. Besides, prolonged use of alcohol violated circadian rhythms, leading to insomnia.