Eat this Foods If You Want to Sleep Soundly

Sleep Soundly (photo: fitday.com)

Nutrition - Based on a study of 2,000 people of Japan, it was found that the consumption of rice is key to be able to sleep soundly at night. However, in addition to rice there are still some foods and drinks that can help you sleep soundly.

1. A glass of warm milk
Milk is a source of tryptophan, the amino acids that the body is converted into melatonin and serotonin. This acid can act as a natural sedative. Improve comfort and warm milk if you are hungry, try adding a little grain as carbohydrates, making it easier tryptophan get to your brain. In addition, other foods contain high level of tryptophan, including chicken, eggs, cheese, tuna, nuts and seeds.

2. Cheese
Contrary to popular belief, the cheese can really contribute that your night sleep soundly. It has been mentioned, cheese contains tryptophan which can help include sleep. Remember, do not overdo eating cheese and try to consume two hours before bedtime to avoid indigestion.

3. Potatoes
Carbohydrates act as helper natural sleep. This substance stimulates the pancreas to secrete insulin. While this process take place, some amino acids that interact with tryptophan leave the bloodstream and enter the muscle cells. This leads to increased levels of tryptophan, serotonin is included in the bloodstream. In addition to potatoes, other foods those are high in carbohydrates is producing pasta and bread.

4. Turkeys
Turkey contains L-tryptophan, an essential amino acid which not only helps stimulate the effetcs of sleep but also helps produce vitamin B.

5. Valerian Root
Valerian root is an herbal substance that is believed to soothe the body. This material has been used for centuries to treat insomnia, mild anxiety and restlessness. It is just how mechanism of these materials work not known for sure. However, it acts as a depressant on the central nervous to produce a mild sedative effect.

6. Walnuts
Walnuts are good source of tryptophan, a sleep-enchancing amini acid that helps make serotonin and melatonin, the "body clock" hormone that sets your sleep-wake cycles. Additionally, University of Texas researchers found that walnuts contain their own source of melatonin, which may help you faal asleep faster.

7. Pretzels
Foods like pretzels and corn chips have a high glycemic index. After eating them you will have a natural spike in your blood sugar and insulin levels, shortening the time it takes you to fall asleep. Normally, you want steady levels to avoid mood swings and insulin resistance. But if you are looking to get rest, the blood sugar and insulin increase helps tryptophan enter your brain to bring on sleep.

Instead, consult with your doctor to find out is this material is the right choice for you, as reported by Female First.