Insomnia and the fact that you feel exhausted after waking up means that the quality of your sleep is poor. In order to improve the sleep quality and REALLY rest during the sleep, you must eat well. And the main meal that affects the sleep is dinner. Here’s what you need to eat for dinner:

Fat-free dairy

Dairy contains lots of protein and calcium, which are responsible for tight sleep the whole night. Greek yogurt or a glass of fat-free milk are much better than sleeping pills.

Grains

Grains are a great source of carbs. They help you sleep well. Ideally, you should eat a bowl of oatmeal two hours before heading to bed.

Watermelon, apples, oranges and pears

Watery fruit replenish the water balance in the body, which often becomes the reason you can’t sleep well. By eliminating dehydration, you fight insomnia. It’s best to eat fruits for dinner combined with protein.

Nuts

A handful of nuts before bedtime can help you get rid of the sleeping problem. Pistachios, for example, contain vitamins of the B group, magnesium and protein, all of which are responsible for your rest during the night.

Dried cherries

Cherry promotes the release of melatonin – the hormone responsible for regulating day-night rhythms. A cup of dried cherries before heading to bed will provide you with tight sleep and energetic awakening in the morning.

Chamomile tea

Chamomile tea helps calm the nerves, which have been rattled during the day, normalizes the water balance and relieves pain in the stomach. You could combine chamomile tea with whole-grain crackers, whole-grain cookies or a piece of cheese. Protein and carbs help you fall asleep faster.