9 products that help you fall asleep

Sleep is very important for well being, andfor the health of the whole organism. Of course, in difficult cases, only the funds prescribed by doctors can help, but there are several home methods to calm down, cleanse yourself and fall asleep more calmly and quickly. It is very important to eat the right food, and especially what you eat for dinner.

Dr. Michael Gelb, a New Yorkdisturbances of sleep, helped us make a list of products that have people to sleep peacefully. It turns out that it is necessary to select products containing tryptophan, "an amino acid that promotes the production of serotonin and melatonin, which play a key role in regulating the process of sleep.

The use of such products at the end of the day will helpto raise the level of melatonin and serotonin for a good sleep. "In addition, serotonin is responsible for other important aspects of emotional life - for example, for a sense of joy, ease and" uplift, "with an increased number of people, feels in a good mood. to fall asleep better, but also wake up in a more pleasant mood.

Here are nine foods rich in tryptophan:

• bananas. Of all the fruits in them, perhaps, contains the greatest amount of nutrients and nutrients and vitamins. But remember that bananas are a full meal, and you do not eat them much;


• red meat and poultry. It is believed that among poultry meat and in general among any kind of meat, the most abundant tryptophan is turkey (at least, this is evidenced by statistics from America: after a traditional Thanksgiving dinner, which necessarily contains a roast turkey, people usually experience drowsiness), but this is more likely Myth - there is no more tryptophan in the turkey than in other meats, for example, beef, it is simply lighter, and people usually eat it quite a lot;


• Fig. Do not get carried away by pure and steamed rice - red and wild varieties are more useful for digestion, and tryptophan in them a little more;


• Nuts, especially hazelnuts and cashews;


• greens, among which undoubted leaders are parsley, dill and mint;


• white fish;


• pumpkin seeds;


• cherry red varieties;


• Cheeses, especially hard varieties, and cottage cheese without additives.

Of course, do not overeat all theseproducts before going to bed, then you will not fall asleep because of the severity in your stomach. The number here does not mean the result. Just include some of them in the evening diet, and in a few weeks you will find it easier to fall asleep. Try also not to drink milk at night - most people in adulthood poorly digest lactose, which does not help anyone to fall asleep.

Another secret of good sleep is darkness. Melatonin comes not only from "evening" products, as a result of the processes associated with the processing of tryptophan, but also produced by the body itself. This process is most successful in total darkness - even when you are lying with your eyes closed, a small amount of light can pass through the eyelids.

You do not notice this, but your brain can notignore it. Try to turn off all the lights and especially the screens of large devices, such as a TV. Frequent and small light flashes when changing frames are perceived as falling asleep by the brain is especially painful. And the last, but no less important, advice is the influx of fresh air. Always ventilate the room before going to bed.

Author: Katerina Sergeenko