Want to Sleep Well? Try 5 Food It.

What you eat during the night turned out to be quite large influence on the quality of sleep. You actually can easily get a better break by simply making some changes and add some certain foods that help you sleep.

One thing to remember, you do not need to eat these foods just before bedtime. Because, this will only keep you awake due to increased blood flow to the digestive system.

Eat these one or two hours before you went to bed. This will provide an opportunity for the digestive process so that the effect or efficacy of this food will taste.

Here are five foods that help you sleep more soundly:

1. Cottage cheese

This type of cheese is the most perfect source of protein for you before bed. This cheese contains casein protein which is slowly absorbed by the body. Casein will distribute amino acids into muscle tissue for several hours after consumption.

In addition, the cheese helps you sleep well because it contains amino acid tryptophan, which your body converts naturally into two types of hormones that help you sleep, ie, melatonin and serotonin.

2. "Oatmeal"

Although most people think oatmeal is the menu for breakfast, the food is also useful at night. Because the carbohydrates in oatmeal trigger the release of serotonin in the body. Serotonin is a hormone that makes us comfortable, reduce stress, and makes the mind more calm.

Because oatmeal is also digested more slowly, the selection of food is certainly very appropriate. You do not have to worry about waking at night due to your blood sugar levels soaring.

Add the apples on the menu of oatmeal with a little cinnamon. You can also serve it with skim milk.

3. Peanuts or peanut butter

Other foods that you need to consider to improve the quality of sleep is nuts or natural peanut butter. Nuts are a natural source of niacin, nutrients can also help pelapasan serotonin in the body. Both of these foods do contain fat and calories are a little higher. Therefore, you must wisely manage the portions. By taking them moderate, both types of these foods can help you find success in diabetes management.

To get the best results, serve peanut butter with whole wheat bread.

4. Warm milk

Drink this one was already legendary in helping you to sleep quickly. The reason behind these benefits are tryptophan content. For most people, presenting them in the form of hot drinks will make the mind more calm and relaxed.

In addition, milk also contains calcium which helps the brain regulate the production of the hormone melatonin, which naturally regulates your sleep cycles every day.

Add honey if you prefer natural sweetness and that too will add carbohydrates to help release serotonin.

5. Wine

Well, the last meal you need to consider in improving sleep is the wine. This fruit is the only one that contains the hormone melatonin. Therefore, by adding this fruit regularly on the menu your meal, the body attempts to form a sleep-wake cycles in nature will be helpful. As a result, you will be able to sleep more quickly and soundly every night.

How to serve it, you can mix pieces of grapes in a bowl of yogurt. This menu will be a perfect snack before bed.