Not just milk, this is a list of drinks and foods that help you sleep more soundly

Quality sleep is one of the main pillars of good health. However, many people have difficulty sleeping or do not sleep well.

One natural way to improve sleep quality is through consuming certain foods and drinks that have been shown to have calming and sleep-promoting effects.

The following is a list of foods and drinks that can help you sleep better, certainly supported by scientific research.

1. Warm Milk

Milk contains tryptophan, an amino acid that can increase the production of serotonin and melatonin, hormones that regulate sleep.

According to a study published in the Journal of Clinical Sleep Medicine, tryptophan can help reduce the time it takes to fall asleep and help promote restful sleep.

2. Chamomile Tea

Chamomile tea is known for its calming properties. Research published in Molecular Medicine Reports shows that chamomile can reduce insomnia symptoms and improve sleep quality thanks to the content of apigenin, an antioxidant that binds to certain receptors in the brain that can reduce anxiety and induce sleep.

3. Almonds

Almonds are a good source of magnesium, a mineral that is important for quality sleep. A study in the Journal of Orthomolecular Medicine found that adequate magnesium levels can help improve sleep quality, especially in people who experience insomnia.