What do walnuts, almonds, cheese and biscuits, avocado, salad, cherry juice and nachos have in common? They can help you fall asleep easier in the evening and give you a good night's sleep. Here you will find some good tips for evening meals, some of which are more delicious than others, so you can choose whether you want to be useful or naughty. 😉

We start with a clear favorite - cheese and biscuits! The cheese gives you calcium, which helps the brain to produce melatonin, which is a hormone the body needs for sleep. It is also a mineral that builds up the body's 300 bones and extra important to get in before bedtime if you have problems with cramps or restless bones. Cheese and biscuits are comfort foods that saturate well and also help the body sleep well! 

Then you can munch on two healthy nuts before creeping into the bunks, which are not only good sources of protein, but also have properties that promote sleep. It's walnuts and almonds. Eating walnuts gives you the amino acid tryptophan, which helps the body produce the sleep hormones serotonin and melatonin. Researchers at the University of Texas have also proven that walnuts contain natural melatonin. Add some almonds, so you also get magnesium, which not only helps you fall asleep without problems, but also promotes good quality sleep.

A study published by the Journal of Research in Medical Sciences showed that when you get enough magnesium just before you go to bed, you will fall asleep faster, sleep better and also have an easier time to wake up in the morning. Many people buy magnesium supplements today, but it is not necessary if you rather ensure that you get it with your diet - easier, more natural and tastier. Have you tried almond butter? It’s at least as good as peanut butter and can also be spread on a piece of bread or a good biscuit. 😋

Eat avocado for balanced appetite, increased sex drive and good mood

Another great favorite is avocado, which is soooo good and has infinitely many good properties. It is a natural source of magnesium and unsaturated fats, which helps stabilize the body's serotonin levels. Serotonin in turn, leads to balanced appetite, increased sex drive and positive emotions! Yes, it is the world's best vegetable (which is really a berry).

Sure, there are also many benefits of lettuce leaves, kale and also legumes, such as chickpeas and kidney beans. You make hummus with chickpeas and tahini - which is rich in calcium - and many people like hummus. But fiber-dense healthy evening meals, on the other hand, can also bring less desirable effects, such as gas and bloating. It is not always a good idea to shock the system with a fiber-heavy snack just before going to bed.

If you have a partner to share bed with, then it may be better to drink a glass of cherry juice, which also helps the body produce melatonin. Add some salt pretzels or nachos! They cause your blood sugar and insulin to rise, so you can fall asleep with a smile on your lips and go from food coma to a good night's sleep. 🌜✨✨