Quality of sleeping is crucial for healthy living. Serious sleep disorders can cause some health issues such as obesity, hypertension, high levels of stress, cardiovascular ailments, type 2-diabetes, and many others.

According to the experts, the balanced and proper diet and regular physical activity provide adequate sleep. Many people try to find a solution by using sleep aids or pills, however, consumption of some types of food can help you to restore your sleep cycle.

6 types of foods which are beneficial for good sleep:

1. Cherries

Cherries are very effective in restoring sleep disorders. One glass of cherry juice can increase the levels of melatonin, the sleep hormone, in your blood and leads to better sleep quality. Melatonin hormone regulates the so called circadian rhythm. If you consume fresh or dried cherries between your meals it would be equally effective.

2. Bananas

You should take one banana each evening before you go to bed. When you suffer from diabetes, you should take a half one because will lower your sugar content.

Bananas abound in potassium which helps in the prevention of night cramps and contain magnesium which provides muscle relaxation and deeper sleep. Eating bananas before bedtime will help you fight insomnia due to the high levels of tryptophan.

3. Herbal tea

Herbal teas can improve your sleeping pattern but not all kinds of tea can be helpful. Chamomile tea due to flavonoid apigenin is one of those types that can treat your sleeping disorders, a secondary metabolite which has soothing effects. Valerian, mint, lavender teas may also help your body to relax. Avoid consuming green or black tea before going to bed since they act as stimulants and may keep you awake.

4. Cocoa

Drinking a cup of cocoa before going to bed may have amazing effects. Chocolate besides being a natural sedative, is also rich in magnesium and can significantly improve your sleep. The unsweetened cocoa powder contains tryptophan whose effects were mentioned earlier in the text.

5. Yogurt

In case you have calcium deficiency you may have difficulty in falling asleep. Make sure you consume milk, yogurt and other dairy products in order to provide your body with the necessary amounts of calcium. You can try foods that abound calcium such as leafy green vegetables (collards or kale).

6. Salmon

Salmon is rich in omega-3-fatty acids which reduce the stress levels and help your body to relax , according to the studies.

Salmon contains vitamin B6 which increases the stimulation of melatonin, the sleep hormone and protein that make you feel full during the night.

It was shown that people who consume salmon on a regular basis have higher levels of vitamin D, shorter wake times, better quality of sleeping and higher levels of sleeping time.