More and more people are complaining about insomnia because of furious pace of life. The quality of sleep is controlled by sleep hormone melatonin. Insomnia starts when your body is missing one of the essential amino acids – tryptophan. These substances can be receive with food. It’s recommended to eat the sources of them before going to bed.
Products with melatonin
Bananas. Some experts call bananas hypnotics. Bananas stimulate production of serotonin and melatonin, they are rich in potassium and magnessium which stabilize mood and relax muscles.
Cherries. These berries are also rich in melatonin. Doctors recommend eating a handful of cherries before bedtime. Take some cherries to the train or plain if you want to rest on your trip.
Milk. It has a combination of tryptophan and calcium which helps to absorb tryptophan acid. Choose a glass of milk with some honey instead of sleeping pills.
Products with tryptophan
Sandwich. If you are complaining about the quality of sleep, eat a sandwich with turkey and whole grain bread for dinner. If you don’t want to eat meat, choose honey or jam with bread. Just do not abouse sugar as it may make your brain to start a new cycle again.
Chamomile tea. Chamomile helps to relax. It’s great both for your body and soul.
Oatmeal with milk and honey. It will handle with your hunger and help you to relax. Add two teaspoons of flaxseed which are rich in omega 3 fatty acids which affect your mood.
Products that should be avoided before going to bed
Smoked meat. A sandwich with bacon for dinner is not a great idea, as well as sausages and other smoked products. They are rich in thiamin which forces your brain to produce norepinephrine – a hormone that stimulates brain activity.
Chocolate. It contains amino acids which stimulate.
Spicy foods. The yare difficult to digest so there is not surprise why they affect good sleep.