You are having trouble sleeping at night? Are all the way to do, like reading a book or take a shower before going to sleep, not enough help? Maybe there is something wrong with your food.According to experts, there are the right products for some time before the others can help you faster, sleepy, and even improve their quality of sleep.

Try to choose a type of food and drinks below to make you sleep better. However, remember, do not eat two hours before bedtime so that your digestive system has enough time to process the food excellent.

1. Almonds
“Almonds are a winner,” says Jacob Teitelbaum, Medical Director of the Fibromyalgia and Fatigue and the author of From Fatigued to Fantastic. Almonds contain magnesium, which helps you sleep and muscle relaxation. Also, almonds have additional benefits, which provide protein, which helps maintain stable blood sugar levels during sleep. These beans also make you drowsy, turning off the cycle of adrenaline, which reminds you to rest.

2. Green tea
Avoid caffeine at night, one of the keys, so you can easily fall asleep. However, many drinks without caffeine, which helps you fast asleep, says Dr. Teitelbaum. Drinking chamomile tea and green tea is a good choice for this task. Green tea contains theanine which can help you sleep.

3. Miso soup
Miso contains amino acids, which can increase the production of melatonin, a natural hormone that can help you drowsy. Studies show that hot liquids such as soups and teas, relieve flu symptoms, help you fall asleep easily.

4. Banana
Eating a banana before bedtime can help you Saundra Dalton said Smith, a therapist, who is also the author of Set Free live Free: Overcoming the 7 Lies women tell themselves. Bananas are an excellent source of magnesium and potassium, which helps the muscles relax. Bananas also contain tryptophan, which is converted into serotonin and melatonin are useful calming hormone brain. Banana juice, mixed with a cup of milk before bedtime may make you drowsy.

5. Milk
Yogurt, milk and cheese contain tryptophan and nutrients that make you fall asleep. ”The influence of calcium to reduce tension and stabilize the brain, says Smith. It means taking your favorite yogurt before bed can not only help you fall asleep, but will help you stop worrying about odd things.

6. Oatmeal
You usually eat oatmeal for breakfast, but try a bowl of warm oatmeal will help you get more rest, said Stephen Dorlandt, clinical nutritionist in Southern California. ”Oatmeal magnesium warm, soft, soothing, easy to prepare, inexpensive, and nutritious. Oatmeal is rich in calcium, phosphorus and silicon, are known to support the bed. But do not choose oatmeal with sweetener (sugar). Eating too much sugar before sleep have effects that are not very good. We recommend that you use at the head of fruits such as bananas.

7. Protein-rich snack
If you have trouble sleeping at night, this may be because you do not eat foods high in protein before bed. Or maybe you choose the menu foods high in sugar and simple carbohydrates such as cookies and candy. ”Simple carbohydrates can make your blood sugar level increases and decreases dramatically as you sleep so you can wake up at 2 or 3 o’clock in the morning,” says Dr. Teitelbaum. Try to choose foods rich in protein such as boiled eggs, cheese, or nuts, so you sleep more soundly.

8. Soybean
Soy contains phytoestrogens, which are very useful, especially for women already in menopause, monitoring complaints discomfort at night and help you fall asleep. Snacks such as edamame with salt low, may be an option.

9. Cherry
Apparently a glass of cherry juice is an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and the University of Rochester. In this study, they found that cherries, especially tart cherries type, of course, increases the body’s supply of melatonin, which helps people with insomnia.

10. Cereals
We should not feel guilty because of a small bowl, cereal before bed, especially with low-sugar cereals and grains. Cereal healthy snack and may help to sleep. ”Foods rich in complex carbohydrates provide a tryptophan in the blood, which increases the stimulatory effect of sleep,” Smith said. Make a bowl of cereal with dried cherries sprinkling extra help you fall asleep faster.

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