you are still looking for ways to get quality sleep, 7 to 8 hours a day? The easiest way is to refrain from heavy meal 90 minutes before your bedtime. If you feel hungry, then grab a healthy snack. Set also measuring, no more than 200 calories.
Here's a list of beneficial foods that relieve muscle tension and calm the mind so it can help you to sleep soundly.
1. Banana
The fruit is a highly practical sleep medicine. Bananas contain melatonin and tryptophan (which will turn into serotonin) to help you fall asleep. . Melatonin is a hormone that signals the brain that this is the time for the body to rest all night. This fruit also contain magnesium, which serves to make the muscles relax and help relieve stress and other physical tension, so you can sleep soundly.
2. Tea chamomile
Chamomile tea is a mixture of basic ingredients for preparing ahead of time to sleep. Coolness to give effect to release the natural serenity of mind and body weight.
3. Hot milk
Bedtime, children are usually fed by his mother. Apparently, this is not just a lure for young children. Milk contains tryptophan, which can trigger the release of melatonin is naturally in the body system. Melatonins regulate our biological clock, and help us sleep soundly and achieve the conditions.
4. Honey
Mix honey in warm milk or herbal tea, and drink before bed. High sugar content which is able to stimulate the brain works. However, the number of low glucose could make more relaxing brain and increase alertness. So you can sleep soundly.
5. Potato
And sweet potato tuber is a plant that does not make your blood sugar soaring, and even help to expel acid tryptophan. As you know previously, tryptophan helps the body to be more relaxed. Eat a baked potato in small portions to help you start yawning and drowsiness.
6. Oatmeal
Oat is the largest source of food cause drowsiness than others. This food is not only warms the stomach, but also rich in fiber, which makes you feel full before going to bed. A bowl of oatmeal that is cooked is also a good source of melatonin.
7. Almond
Handful of almonds is good for the heart can cause you to sleep because the content of tryptophan and magnesium.
8. Whole wheat bread
A loaf of bread wheat are eaten with tea and honey can release insulin that can help quickly tryptophan to the brain when these substances are mixed with serotonin. Then you will feel sleepy.
I hope you can sweet dreams