foods to help you sleep quiet and deep
I always hear this sentence (healthy food = quiet sleep), but let's face it we live in a society that does not stop, and during Jltna always put to sleep in the list of secondary matters, and for myself as a mother is busy, and I understand what people give always sleep to accomplish other things .
1 - complex carbohydrates:
Tnol whole wheat bread (brown bread), cereal, pasta, biscuits, brown rice. And avoid simple carbohydrates including bread, pasta and desserts such as cakes, biscuits, pastries and other sugary foods. Where these foods are working to reduce the level of serotonin does not help you to never sleep properly.
2 - protein, fat-free:
It includes low-fat cheese and chicken, turkey and fish. These foods are rich Balterbtovan an amino acid increases the level of serotonin. And on the other side to avoid full-fat cheese, and chicken wings and fried fish. These foods take more time in order to digest and keeps you awake.
3 - heart-healthy fats :
Not more than unsaturated fat heart health but also only enhance the level of serotonin . Examples of unsaturated fat peanut butter ( Read the instructions on the package to make sure that the peanut is the only component ) and nuts such as walnuts , cashews, almonds and Alvesdq . And avoid saturated fat and fat arising from the unsaturated trams fats such as french fries and potato chips or other snacks high in fat . These foods reduce the level Alcetronen .
4 - Beverage:
Certain foods can help to prevent or sleep. It is a soothing drink warm milk to eat well before going to sleep (your mother was at right) or you can take tea with herbs such as chamomile or mint. As for drinks that contain caffeine, we recommend that deals with people who have difficulty sleeping last cup to them by two o'clock in the afternoon. The effect of caffeine varies from person to person, and can be a very tiny amount of stimulants that keeps you awake.
5 - fresh herbs:
Fresh herbs can have a calming effect to the body. For example, each of sage, basil chemicals reduce stress and help you sleep. Try to bring your own sauce at home and consisting of sage and basil. Easy for you to do so, and home-made sauces contain sugar less than those sold by shops. However avoid eating herbs such as red pepper or black during the night, where they have a stimulant effect.
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