Many foods contain natural substances that cause sleep We leave you some of the best healthy food choices that will help you have a better sleep every night. 1. Milk smoothie with banana The combination of tryptophan (an amino acid that causes drowsiness), calcium and magnesium from this smoothie helps the body produce melatonin, a hormone that promotes sleep. Bananas are rich in potassium and magnesium, which helps relax muscles and nerves, so it promotes relaxation. If we also add milk, rest is assured. We have always heard that drinking a glass of warm milk at night will make us sleep better, but the truth is that any dairy product can help. Calcium, found in cheese, yogurt, or milk, helps the brain use tryptophan in dairy products to make melatonin. Magnesium, which is a natural sedative, favors the absorption of calcium. 2. A handful of almonds and walnuts Nuts are a good source of tryptophan, an amino acid that improves sleep and helps serotonin and melatonin to establish sleep-wake cycles. Walnuts also contain their own melatonin, so it can help you fall asleep more quickly. Almonds are rich in magnesium, a mineral needed for quality sleep. The lack of magnesium makes it harder to stay asleep. 3. Lettuce salad with tuna A salad for dinner can be a great choice. Lettuce contains lactucarium, which has sedative properties and affects the brain in a manner similar to opium. Fish such as tuna, halibut and salmon are rich in vitamin B6, which your body needs to make melatonin and serotonin. Other foods rich in B6 include raw garlic and pistachios. 4. Hummus with Corn Chips Combining hummus with whole-grain crackers can be a good dining option for sleeping like a dormouse. Chickpeas are a good source of tryptophan. They are also a good source of vitamin B6, which your body uses to produce serotonin (the hormone that reduces stress) and melatonin (the sleep hormone) Whole-grain crackers, or corn chips, have a high glycemic index. After eating them you will have an increase in blood sugar and insulin, which will make you sleep before. It is advisable to avoid glucose and insulin peaks, and maintain stable levels, to avoid mood swings and insulin resistance. But if you need a good rest, a rapid rise in blood sugar and insulin levels will help tryptophan enter the brain more quickly, favoring sleep. 5. A bowl of cereal with milk A small bowl of whole grain cereal with low sugar content can be a healthy dinner that also favors sleep. Carbohydrates in cereals make tryptophan in milk more available to the brain. A good cereal to get better sleep is oats. It is a cereal rich in calcium, magnesium and potassium, which help you sleep faster. Taking it 2 to 3 hours before bedtime will help you relax and fall asleep, as it stimulates the production of melatonin. 6. Cherry juice Cherries are a natural source of melatonin and can help improve sleep habits. A recent study found that drinking cherry juice regularly can help people with insomnia regulate their sleep cycles to sleep better. 7. Chicken Soup Chicken is other foods rich in tryptophan. If you accompany the soup with a little bread, you will make this tryptophan more accessible to the brain. 8. Honey infusion An infusion of chamomile will help you eliminate stress and have a restful sleep, and if you sweeten it with honey better yet. Infusions are associated with increased levels of glycine, an amino acid that relaxes nerves and muscles, and acts as a sedative. The natural sugar found in honey slightly increases insulin and allows tryptophan to enter the brain more easily. Drinking a passion fruit tea or passion fruit an hour before bed will help you sleep more deeply. It contains alkaloids that act on the nervous system and will help you to better sleep.