Some foods can help us get a good night's sleep, while others can disrupt or deprive us of our sleep.
So what ingredients should be included in your evening meal for a better night's sleep?
We will offer you snacks and foods that can help us increase the ability to sleep and improve its quality, according to a report by Deutsche Welle on the US CNN website:
1- Yogurt and berries
Yogurt is not only intended for breakfast, but we can also enjoy it as a delicious snack in the evening, according to nutritionist and spokesperson for the Academy of Nutrition and Dietetics in Virginia, Nancy Farrell.
By adding some berries to yogurt, we can get food that may help us sleep.
The carbohydrates in berries can increase the production of serotonin in the brain, while yogurt acts as a source of tryptophan, and the two substances help relax and fall asleep.
2- Cherry juice with walnuts
Eating cherries with some types of nuts ensures a rich source of "Melatonin", a hormone that has an important role in the daily sleep-wake process of the human body.
In the evening, the body's production of melatonin increases, which contributes to promoting sleep, and cherry juice can be a natural source of this hormone.
Walnuts (walnuts), pistachios and almonds are other natural sources of the hormone melatonin, which are nutrients that can be taken with cherry juice to be an evening snack, which helps later sleep.
3- Kiwi
Kiwi is an antioxidant fruit and a source of the hormone serotonin, which helps improve sleep quality, meaning the average time we actually spend sleeping, not just lying in bed.
4- Banana and peanut butter
This duo contains high levels of magnesium, which is one of the substances the body needs for normal sleep.