There are some foods that will help you sleep faster through the tryptophan (an amino acid the body needs to produce the narcotic substances are serotonin and melatonin).
1. Warm milk
Some scientists believe that a glass of warm milk before bedtime helps you fall asleep because milk contains small but significant amount of tryptophan (85mg / 1 cup of milk). However, you should limit as much drink makes you pass water at midnight.
A small piece of cheese contains almost twice the tryptophan found in milk (140mg). Also, like milk, cheese calcium (a mineral that helps the body produce melatonin). Note a meal or snack too close to bedtime can make you awake, try a piece of cheese before bedtime from 30-60 minutes.
Carbohydrates stimulate insulin release; so remove some of the amino acid that opponent of tryptophan. In other words, when you eat foods rich in tryptophan, such as a crispy slice of toast (or other cereal foods), the body is abundant amino acids to soothe your brain. Whole grains also contain B vitamin, helps convert tryptophan into serotonin.
Tryptophan is naturally present in almost all foods contain protein, including a snack with butter. Butter on bread, and drink with warm milk … and wait. It takes about an hour to increase the level of tryptophan in the brain. At that time, you can relax by reading.
The fruit is full of tryptophan are preferred and natural way, promoting the production of serotonin, plus magnesium to keep the muscles relaxed. If you apnea from sleep ? According to researchers from the University of New England, yellow fruit contains a compound that can help to clear the throat (throat temporarily blocked up to sleep is a common symptom of sleep apnea).
6. Soy milk
If you are allergic to cow’s milk? Soy milk contains the “dose” useful tryptophan with carbohydrate and calcium needed to increase production of serotonin and melatonin. Tofu provides the same benefits.
Boiled eggs for breakfast or a snack before bedtime. One egg contains about 180mg of tryptophan. Because egg protein, and therefore should eat eggs with carbohydrate-rich foods such as bread. If eaten alone, the amino acids in the protein of eggs reduces tryptophan.
Oatmeal contains a small amount of melatonin (hormone-like substances help regulate sleep).
9. Sesame seeds
Sesame seeds rich in tryptophan. Choose the biscuits and sprinkle sesame bread for you to sleep.
10. Seeds of pumpkin
Pumpkin seeds contain tryptophan and magnesium naturally, is what you need to relax and sleep. Just about 30g pumpkin seeds, which contain up to 151mg magnesium (pumpkin seeds are one of the most magnesium-rich foods available.
Pumpkin seeds also contain monounsaturated fats as heart health, vitamin B, zinc, vitamin C, D, E and K.
Cherries contain small amounts of the hormone melatonin. Try eating a slice of toast butter, with dried cherries or simply eating a small bowl of fresh cherries about an hour before bedtime.
Cherry is also a rich source of beta carotene (19 times higher than Vietnamese fruits blueberries, strawberries), vitamin C, potassium, magnesium, iron, fiber and folate.
The experts found that carbohydrate-rich foods and calcium, medium or low protein can cause sleep is ideal. And ice cream is one of them. Cream is a favorite cold dishes and contains tryptophan, calcium, protein from milk, plus extra sugar added carbohydrate. Add some dried fruit or nuts sprinkled on ice cream. For flavor, she elected to choose vanilla cream chocolate chip containing caffeine.