10 Foods for Perfect & Healthy Sleeping

Lack of sleep has a negative impact on the skin, increases the level of stress hormones and can cause damage to your attempts to lose weight. If you want to improve the quality of sleep, do not just seize the tablet. Instead, use products, has a beneficial effect on sleep.

Tell us what foods help you sleep, so you can include these foods in your menu. Eat them in the evening to get a really good sleep, but try not to overeat, so it does not impact on your weight.

1. Oatmeal
Many believe that this is porridge for breakfast, but if it has no sugar, it will provide your body with lots of beneficial nutrients, including magnesium, calcium and potassium. More in oats contain melatonin, the sleep hormone, which may be needed if you get up early and need a good rest.

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Another excellent source of minerals, which will help you relax in the evening. Bananas contain tryptophan – an amino acid needed for relaxation. But do not expect miracles, but it is one of the best products for the normalization of sleep. Bananas should have at least an hour before bedtime.Magnesium and tryptophan can help you to tune in the desired fashion.

Protein also helps you prepare to sleep, and it is contained in almonds in abundance, as well as magnesium. More of these nuts you get tryptophan, so they are ideal for a late snack. You do not need a lot of almonds, only a handful will give the required number of elements to sleep. If you prefer to eat almonds in the form of oil, limit one tablespoon.

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Melatonin – sleep hormone, is rarely to be found in food, but in cherry it is contained in excess, so this berry has become one of the best foods for healthy sleep. Handfuls of cherries will be enough, or (off-season), you can use cherry juice. Choose unsweetened brand because cherry and so sweet enough, and excess sugar negatively affect your sleep.

large amounts of protein and tryptophan makes milk is simply indispensable when you want a natural way to establish a dream. Also in dairy products contain calcium, which helps to overcome stress and relax. If the glass of milk you do not like, choose to dine plain yogurt or cottage cheese.

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One hard-boiled egg, can significantly affect the speed of falling asleep. It contains enough protein to make you feel sleepy. Eggs – an indispensable tool for a good sleep, but do not fry them.

7. hummus
If you are looking for a source of vegetable protein, almonds and you do not like, click for a late snack of hummus, it will help you get to sleep without problems. It is rich in tryptophan, and goes well with whole grain crackers or toast, which will also help you to relax in the evening and improve sleep quality.

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tuna, halibut and shrimp are rich in tryptophan, in addition, they contain large amounts of vitamin B6, required for the production of serotonin and melatonin, which is essential for quality sleep. White fish, of course, is among the products that will help you better sleep.

9. Herbal teas
Chamomile, lemon and passion will be your best choice if you want to make the dream complete.Green tea – also a good option if you choose it without caffeine. Try evening drink herbal teas or simply obzavedites conventional teas without caffeine.

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10. Honey
Glucose contained in honey, will help you sleep if you do not eat more than one tablespoon. Honey refers to products that help to build a dream, and you can use it both separately and in addition to a cup of herbal tea to enhance the effect.

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