13 foods to help you sleep more easily

By adding some foods such as walnuts and almonds, you can easily go to sleep more. 

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Walnut: If you have sleep problems try eating walnuts. This is a supply of tryptophan - an amino acid that helps sleep well. In addition, some studies have found that walnuts contain melatonin, which can help you quickly fall asleep. 

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Almond: A study found that the magnesium levels in the body are too low, making us nervous and sleepless. Therefore, magnesium-rich walnuts will help us solve this problem. 

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Cheese or cracker: Cracker is made from dairy preparations, so it is rich in calcium. Calcium is also found in cheese, yogurt, and milk, which also provides tryptophan to produce melatonin to help bring sleepiness. 

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Lettuce: Lettuce salad at dinner can help us quickly fall asleep because lettuce contains lactucarium, which is sedative and makes eater easier to fall asleep. 

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Salty biscuits: Foods like fried biscuits and corn have a high blood sugar index. After eating, you will have a certain amount of sugar and insulin in your blood naturally, shortening the time to put you to sleep. 

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Tuna or salmon: Fish such as tuna and salmon are rich in vitamin B6 that the body needs to produce melatonin and serotonin causing sleep. 

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Rice: According to an Australian study, white rice has a high blood sugar index, so eating rice will significantly reduce the time it takes you to sleep. 

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Cherry juice: A glass of cherry juice can make you fall asleep faster. Especially, sour cherry juice will increase the natural melatonin level thereby making it easier to sleep. 

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Chrysanthemum tea: According to researchers, drinking chrysanthemum tea helps increase levels of glycine, a substance that relaxes nerves and muscles. A glass of this tea acts as a sedative, making the body relaxed and easy to fall asleep. 

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Lemon tea: A study researched by Australia found that drinking a cup of lemon tea about an hour before going to bed will help us sleep better. 

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Honey: A teaspoon of honey before going to bed or mixing with chrysanthemum tea can help you sleep better. 

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Kale: Green vegetables such as kale contains a lot of calcium, which helps stimulate the brain to use tryptophan to produce melatonin to improve sleep quality and also make it easier to fall asleep. Spinach and broccoli are other good choices. 

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Shrimp or lobster: This is an abundant supply of tryptophan, which is essential for sleep. Therefore, eating shrimp or lobster is not only delicious, nutritious but also gives you a fairy sleep. 

By: Olivia Swift

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