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Based on statistics, one out of three people suffer from insomnia. It also shows that most adults struggle to have complete eight hours of sleep. Women are two times as likely to suffer from insomnia as men.

The main causes of insomnia are anxiety and stress. But some of the things that people do before sleep time can also contribute to this sleep disorder like a noisy environment, watching TV or playing video games or drinking caffeinated beverages. Particularly, the food that a person eats could also be a factor in the way of sleeping.

Author of The Good Sleep Guide Sammy Margo shared the food items that a person need to eat before sleeping, which include banana, honey, almonds, oats and turkey, as per Daily Mail.

Bananas are rich in magnesium which is a muscle relaxant. It also contains serotonin and melatonin and melatonin which are known as sleep-promoting hormones. Honey, on the other hand, contains glucose, which tells the brain to turn off orexin, the chemical widely known to stimulate alertness.

Almond contains magnesium and tryptophan, both are known to lessen nerve and muscle function. It also steadies the rhythm of the heart. On the other hand, grains on the oatmeal stimulate insulin production, causing the blood sugar to rise. Turkey is also full of tryptophan, an amino acid that induces sleep.

For those who are attempting to improve their sleep through healthy diet, they can drink a cup of chamomile tea, hot milk or wine.

Margo also said that the food that people need to avoid before going to sleep are alcohol, spicy foods, fatty foods, coffee and cheese. Spicy food can cause indigestion and fatty food can give a sleep-disrupting heartburn. Hard cheeses and processed meat can make a person alert while too much alcohol can prevent from reaching the deeper stages of sleep.

Eating the recommended foods will help a lot in have a good night sleep. If a person wants to lose weight, the foods that needs to avoid are dark chocolates, coconut oil and goat cheese, spicy salsa, red wine and baked goods, as per Women's Health.