The publication recommends for better sleep to use during the day foods rich in magnesium and tryptophan yeast extract, fillet of Turkey, bananas, almonds and oatmeal.

For good sleep it is not recommended to eat spicy or fatty foods, and drinking coffee and alcohol. These products are long to digest or irritates the nervous system. Instead, National Geographic Food offers to eat food rich in proteins (milk, meat, eggs and fish) and veggies.

These products, the newspaper notes, is also rich in tryptophan, which promotes the release of melatonin (the sleep hormone).