Try to choose the type of food and drinks below to make you sleep better.
However, it must be remembered, avoid eating two hours before going to bed so that your digestive system has enough time to process the food perfectly.
1. Almonds
"Almond is a winner," says Jacob Teitelbaum, Medical Director of the Fibromyalgia and Fatigue and the author of From Fatigued to Fantastic. Almonds contain magnesium which helps you sleep and muscle relaxation. Also, almonds have additional benefits, which provide protein that helps maintain stable blood sugar levels while you sleep. These beans also make you drowsy by turning off the cycle of adrenaline that reminds you to rest.
2. Green tea
Avoid caffeine at night is one of the keys so you can easily fall asleep. However, many drinks without caffeine that helps you fast asleep, says Dr. Teitelbaum. Drinking chamomile tea and green tea is a good choice for this problem. Green tea contains theanine which can help you sleep easy.
3. Miso soup
Miso contains amino acids that can increase the production of melatonin, a natural hormone that can help you drowsy. Research shows that hot liquids, like soups and teas, relieve flu symptoms, help you fall asleep easily.
4. Banana
Eating a banana before bed can help you, says Saundra Dalton Smith, an internist who is also the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. Bananas are an excellent source of magnesium and potassium, which helps your muscles relax. Bananas also contain tryptophan which is converted into serotonin and melatonin are useful calming brain hormone. Banana juice mixed with a cup of milk before bed may make you drowsy.
5. Milk
Yogurt, milk, and cheese contain tryptophan and has nutrients that make you fall asleep. "The effect of calcium is to reduce stress and stabilization of the brain, says Smith. It means taking your favorite yogurt before bed can not only help you sleep, but also helps you stop worrying about odd things.
6. Oatmeal
You usually eat oatmeal for breakfast, but try a bowl of warm oatmeal helps you get more rest, said Stephan Dorlandt, clinical nutritionist in Southern California. "Oatmeal is a magnesium warm, soft, soothing, easy to prepare, inexpensive, and nutritious. Oatmeal is rich in calcium, phosphorus, and silicon are known to support the bed. But do not choose oatmeal with sweetener (sugar). Eating too much sugar before sleep cause effects that are not good. We recommend using a topping of fruit, like bananas.
7. High-protein snack
If you have trouble sleeping at night, it could be because you do not eat foods high in protein before bed. Or, maybe you choose the menu are foods high in sugar and simple carbohydrates, like cookies and candy. "Simple carbohydrates can make blood sugar soaring and decreases dramatically as you sleep so you can wake up at 2 or 3 am," says Dr. Teitelbaum. Try to choose foods rich in protein, such as boiled eggs, cheese, or nuts, so that you sleep more soundly.
8. Soybean
Soy contains phytoestrogens which are very helpful, especially for women already in menopause, controlling complaints discomfort at night and helps you fall asleep. Light snacks, such as edamame with salt levels are low, may be an option.
9. Cherries
Apparently a glass of cherry juice is one effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and the University of Rochester. In that study, they found that cherries, especially tart cherries type, naturally increases the body's supply of melatonin, which helps people with insomnia.
10. Cereals
We need not feel guilty because of the small bowl of cereal before bed, especially low-sugar cereals, grains. Cereals are a healthy snack and may help to fall asleep. "Foods rich in complex carbohydrates provide a tryptophan in the bloodstream which increases the stimulating effect of sleep," Smith said. Make a bowl of cereal with a sprinkling of dried cherries for extra help you fall asleep faster. (M05-11)
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