These sandwiches help you fall asleep faster — a suitable recipe was provided by a dietitian 0 8

Dietitian Lyudmila Denisenko explained which foods to choose before bedtime.

Natural source of melatonin

The main ally of a good night's sleep is the amino acid tryptophan. The body synthesizes the hormone melatonin from it, which regulates the sleep-wake cycle. Turkey is particularly rich in tryptophan, so a light sandwich on whole grain bread with a slice of meat and greens will help you relax faster.

A glass of milk, like in childhood, or tea with dessert

Milk, yogurt, young cheese, and fermented baked milk are rich in calcium and magnesium, which lower cortisol levels — the stress hormone. These minerals also relieve muscle tension.

Dried fruits, bananas, and almonds are high in potassium and vitamin B6, which regulate the nervous system and aid in the production of serotonin — the hormone responsible for a good mood.

Sometimes you may not feel like eating, so the dietitian suggested limiting yourself to one of the drinks:

chamomile tea;
mint tea;
lemon balm tea;
cherry juice.