They can even eat before bed.
It is well known that the main enemy of sleep — eating: a hearty dinner can lead to heaviness in the stomach and, consequently, to insomnia. However, as the fasting to sleep on an empty stomach could very very little.
But there are some products that are not just possible, but even necessary to have in the evening, if you are familiar with sleep problems. Select from their most favorite and indulge yourself at night, without feeling any remorse — you’re struggling with insomnia!
Walnuts
Walnut is a rich source of tryptophan, an amino acid that promotes the development of necessary for a healthy sleep level of serotonin and melatonin (these are the hormones responsible for our biological clock and sense of time). These two substances help normalize circadian rhythms, rapid sleep and sleep.
Almonds
Almonds are rich in magnesium — and, according to studies, low levels of this substance prevents to fall asleep quickly. A handful of nuts before bed helps to quickly fix the problem!
Milk
From childhood we know that a glass of warm milk at night (preferably with a biscuit — but more about that will describe below) ensures a strong and healthy sleep throughout the night. In fact, this magical ability to have all dairy products: they contain calcium helps to absorb the amino acid tryptophan to produce melatonin. In addition, calcium also helps to regulate muscle activity and reduces night cramps.
Lettuce
Good news for those who are on a diet — one of the most popular components of light salads, lettuce is an indispensable tool in the fight against insomnia. The thing the rich content of lactucarium — substances, the action resembling a sedative. Lettuce, by the way, can not only eat, but also to brew: to make a “salad” of tea, pour hot water, four large leaves and infuse for 15 minutes. And that drink was more pleasant to the taste, you can add a bit of mint.
Pretzels
Pretzels and other crackers have a high glycemic index — meaning they cause a quick burst of energy that just as quickly comes and drowsiness. So if you are struggling with insomnia, you have a good reason to eat something forbidden at night. The main thing — not to transform it into a habit!
Fish (salmon or tuna)
Fish, especially tuna and salmon are very rich in vitamin B6, which takes an active part in the development of melatonin and serotonin. By the way, among other products, where you can obtain this vitamin, garlic (fresh) and pistachios.
Jasmine rice
As in the case of crackers, rice notable for its glycemic index. But Jasmine variety effective other helps to quickly and soundly to sleep — this is what the research results published by the specialized publication, the American Journal of Clinical Nutrition.
Cherry juice
If you believe the latest studies conducted by the universities of Pennsylvania and Rochester, a glass of cherry juice before bed helps you to be in a world of dreams. The fact is that cherries increases levels of melatonin in the body.
Cereal
Cereal is considered to be a great dish for Breakfast, but it turns out they are not less useful also as a dinner. They contain from two components that can help you quickly and soundly to sleep: carbohydrates (in the cereal) and calcium (in milk, with which they have taken).
Chamomile tea
Chamomile tea is the first remedy that is recommended for insomnia. And for good reason: one Cup of flavored broth raises the level of glycine, which in turn gently calms the nerves and relieves muscle tension.
Honey
Natural sugar found in honey raises insulin levels and allows tryptophan faster to interact with the brain. A teaspoon of honey with chamomile tea before bedtime will enhance the soothing effect of the drink.
Seafood (shrimp)
Another invaluable source of tryptophan, shrimp and lobster, as strange as it may sound. A good reason to indulge in seafood specialties at night.
Venison
Record the content of tryptophan in the meat — venison. In this game the valuable substances two times more than in Turkey. Yawn you start to have after dinner!
