Lack of sleep negatively affects your skin, increases stress hormone levels, and can be detrimental to your weight loss efforts. If you want to improve the quality of your sleep, take advantage of sleep-friendly foods.

1. oatmeal; 2. almonds; 3. bananas; 4. milk; 5. cherries; 6. Eggs; 7. Fish; 8.Herbal teas; 9. Hummus; 10. Honey.

1.Oatmeal - many people think this cereal is for breakfast, but if it has no sugar, it will provide your body with many beneficial nutrients, including potassium, calcium, magnesium. Oats also contain melatonin, the sleep hormone, which can be essential if you're an early riser and need a good night's rest.

2.Almonds - Protein will help you get ready for bed, and almonds are abundant in protein, as well as magnesium. You'll also get tryptophan from these nuts, so they're perfect for a late-night snack. You won't need, just a handful will give you the right amount of elements for sleep.

3.Bananas are a source of minerals that will help you relax in the evening. Bananas contain tryptophan, an amino acid essential for relaxation. Bananas should be eaten at least an hour before bedtime.

4.Milk - The high amount of protein and tryptophan makes milk simply indispensable when you want to establish sleep naturally. Dairy products also contain calcium, which helps you overcome stress and relax.

5.Cherries - melatonin, the sleep hormone, is abundant in cherries, making them one of the best foods for healthy sleep.

6.Eggs - one hard-boiled egg can have a noticeable effect on the speed of falling asleep. Eggs are an indispensable sleep aid, just don't fry them.

7.Fish - halibut, tuna and shrimp are rich in tryptophan, in addition, they contain large amounts of vitamin B6, necessary for the production of melatonin and serotonin, which are essential for quality sleep.

8.Herbal teas - chamomile, peppermint and melissa, oregano will be your best choice if you want a restful sleep. Green tea is also a good option if you choose decaffeinated tea.

9.Hummus - If you are looking for a source of plant-based protein and you don't like almonds, choose hummus for a late-night snack, it will help you fall asleep without a problem.

10.Honey - The glucose in honey will help you fall asleep if you don't eat more than one tablespoon. Honey is among the sleep aid products and you can consume it alone or in addition to a cup of herbal tea to enhance the effect.

Devonaev O.T. d.m.s., professor at the department of human anatomy and latin terminology named after Y.A. Rahimov

Fayziev R.H. - assistant of the department of human anatomy and latin terminology named after Y.A. Rahimov

translated Ismoilov R.