Did you sleep well last night, the new day fully rested and energized you wake up? Sleep duration and quality studies there was a relationship between certain health problems; diabetes, high blood pressure, heart disease and depression is among them. Stay sleepless immune-system damage, leaves you open to infections and increase your appetite, causes weight gain. Usually 7 hours of sleep per day is regarded as the ideal, even though an exact figure is not for everybody. The older we get, in general, somewhat reduced sleep we need, but you need to do in order to live a happy and fruitful life a person will vary according to hours of sleep. By making small changes in your diet and enough quality sleep you can get into.
Drinking a glass of warm milk at bedtime allows you to sleep better. Dairy products are rich in protein and other foods that contain Tryptophan, an amino acid named tryptophan in the brain chemicals such as serotonin and melatonin allows the production of sleep by allowing the transmission to. Yogurt, milk, cheese, oats, bananas, chickpeas, eggs, chicken, beef, shrimp, lobster, and tuna consuming tryptophan can meet your needs. Foods that contain high protein fights with reflux when you sleep, usually at night can cause difficulty falling asleep because of increased stomach burn.
In addition to walnuts being rich in tryptophan, serotonin and melatonin, which sets your body clock and your sleep patterns it contains, the faster it can make you to fall asleep.
Sleep a few hours ago, carbohydrate-rich snack a little to make it triggers the release of insulin. The diversion provides blood tryptophan to the other amino acids in this way of fighting, and thus more tryptophan reaches the brain.
White rice have a higher glycemic index, shortens your time to fall asleep. Especially with all the rice varieties jasmine rice in most of it has been seen that allows you to fall asleep fast.
According to research, also some minerals, it is effective against insomnia. For example, magnesium and calcium work together to calm the body by the muscles helps to relax. Deficiency of these minerals cause most back asleep and waking up in the middle of your slumber. Calcium allows the brain to use tryptophan melatonin. This is another indication of the best foods that promote sleep from milk and other dairy products. The biggest symptom of magnesium deficiency is chronic insomnia. Magnesium-rich foods include almonds, spinach, bananas, nuts, fish and whole-grain foods. Restless Leg Syndrome (involuntary contractions, pain, and with a request to move his leg a little tingly and they mostly come at night, they also may be due to a lack of iron.
Salmon, tuna and halibut are rich in vitamin B6 that the body needs in the production of melatonin and serotonin. Store vitamin B6, which pistachios raw garlic and other foods.
Cherries naturally raises melatonin levels. Cherry juice drinkers a reduction in symptoms of insomnia were observed.
Chamomile, passionflower and Valerian has soothing and calming effects such as out of herbal tea.
The natural sugar in honey raises the level of insulin and allows tryptophan to reach the brain more easily. You can get more restful sleep by eating a teaspoon of chamomile tea or your clerk.
It has a calming effect in the content of lactoferrin also lettuce.
In addition to the diet, one of the things you can do to add to your life a relaxing bedtime routine. A warm bath, some light yoga, TV, or mobile phone using computer to sleep an hour ago and said goodbye to like to read the book. At the same time each night and wake up in the morning so try to sleep at the same time set your body clock according to the time you’ll have.
Exercise and fresh air will help you sleep better also. Exercise releases endorphins when you do, you know, it also raises our mood and accelerates the metabolism. Exercise relaxes the brain but the stimuli that can be stopped very quickly, because at the end of the day, it is not preferred to be performed in the early morning.
Make sure the room is not too hot or cold you sleep. Turn off all the lights. Your brain secrete more melatonin in the dark. Drops of lavender oil put a drop on a pillow where you will have a relaxing effect.
Let’s see what it takes to consume if you have sleep problems:
After dinner, Turkish coffee or a mug full of coffee late to say goodbye. After 4 hours of through the roof, depleted by the stimulating effect of caffeine, could last up to 12 hours in some people. Note that some flu medications also contain caffeine and headache.
Your body to digest large meals eaten late in the evening can interfere with your sleep to fuss with. Try not to eat within at least 3 before going to bed.
Meals that contain fat or high amounts of carbohydrates and processed, sugary foods in the evening do not eat.
Cheese, chocolate, eggplant, tomatoes, potatoes, vitamin A stimulating effect on the brain, an amino acid found in wine is named and they do so very late hours should not be consumed.
Although it is a glass of alcohol it easier to fall asleep, it reduces REM sleep and too much alcohol consumption disrupts the natural rhythm of the body. Alcohol your blood sugar to fall, hence causes you to wake up in the middle of the night. Alcohol also causes the body to stay hydrated, dehydration and even wake up.
Nicotine is also a stimulant. It takes longer for smokers to fall asleep, and are more prone to have sleep problems.
Finally try not to consume the excess liquid before going to bed. Especially the task of diuretic drinks containing caffeine from what you see, you may have to divide up your night’s rest.