Insomnia is certainly one of the effects of the long lockdown. According to recent research carried out by Philips in fact, only 49% of the adults interviewed are satisfied with their sleep. And a good part of these "lucky ones" are still interested (about 60% of the total) in discovering new ways to sleep better. The simplest and most intuitive one? Eat well. Below are 7 foods that should never be missing from your diet if you want to sleep more and well.



The ideal dose would be around 28 grams before going to bed. Like the rest of nuts, almonds are in fact a source of melatonin and magnesium. The first one - melatonin - regulates our internal clock and tells the body it's time to go to sleep. Magnesium, on the other hand, improves the quality of sleep and reduces the levels of cortisol, the stress hormone.



According to many studies, drinking a little before going to bed would significantly improve the quality of sleep. Not only that: it would help prevent insomnia and fall asleep more easily. The reason? Black cherry juice is rich in melatonin.



As well as the so-called "Fatty Fish" (Salome, trout, tuna), walnuts are rich in Omega 3, which is one of the most important fatty acids for the proper functioning of our body. Besides, walnuts are rich in acid α-Linolenic which helps to transform and assimilate thedocosahexaenoic acid (DHA), the one who increases the production of serotonin: the hormone of happiness.



Similar to rice, oatmeal is rich in carbohydrates and fiber. There is evidence that reveals it: if consumed before going to sleep, it can help you fall asleep faster. In addition, oats are an important source of melatonin.



Both are rich in tryptophan, an essential amino acid similar to serotonin. Bananas are also a source of magnesium which, as we have already seen, helps mood and reduces stress, thus facilitating a good rest.