The best food and drink for a healthy sleep

A good and fulfilling sleep is very important for your health. It can reduce the risk of developing certain chronic diseases, keep your brain active and healthy, strengthen the immune system, balance digestion, help you be more relaxed, feel good, full and full in your activities during the day [19659002] Between 7 and 9 hours of sleep each night is considered a period of good health. It is also good to go to bed at about the same time (not too late) and become at the same time. The diet is the important part of your dream being complete.

There are many ways to stimulate better sleep and feel better in the morning. Among them should not be surrounded by the technique, less television and more books, less negative emotions and more relaxing and enjoyable experiences, etc.

But of all these options, there are foods and drinks that can help too. Here are the best according to Darik, which you can consume at bedtime to improve your quality of sleep.

Almonds

They are an excellent source of many nutrients and 30 grams of them contain the required daily doses of phosphorus and manganese

Regularly eating these delicious nuts reduces the risk of diseases chronic and heart. This is due to their content of monounsaturated fats, fiber and antioxidants

Almonds can help improve the quality of sleep because they are at the origin of the sleep hormone, melatonin. They are also an excellent source of magnesium and their consumption in moderate amounts (no more than a handful) can help people who suffer from insomnia

Tea with chamomile

It Contains antioxidants, stimulates the immune system, reduces anxiety and depression and helps skin health. In addition, chamomile tea has unique properties that can improve the quality of sleep. The effect of a pleasant drink after a long day is pleasant, relaxing and soothing

The preparation of chamomile tea is very easy. Rinse the water and add the chamomile. Wait a few minutes and get rid of the hotplate. It is good to keep the chamomile tea until the grbad falls to the bottom. Tea is pressed and sweetened with honey at will

Milk

A wonderful drink before sleeping, especially if it is combined with a spoonful of honey

Milk contains tryptophan, which is One of the 20 essential amino acids and is vital for humans. Tryptophan should be administered by diet or supplements. Chronic deficiency of tryptophan results in decreased levels of serotonin and other neurotransmitters, which can affect mood, impair memory, and increase aggression

Milk has been shown to improve sleep, especially when it is taken with melatonin and is badociated with exercise

Bananas

These fruits are useful for reducing stress levels because they contain tryptophan , a protein that the body converts into serotonin (the so-called "happy hormone"), which in turn helps you relax and improve your mood

Bananas are also a good source of magnesium. Both types of properties can help you sleep well.

Kiwi

The exotic fruit hastens sleep, and scientists have not yet discovered what is the cause of this action. They suggest that the kiwi has an effect on levels of antioxidants and serotonin in the human body.

Phonoids are important for the pair, which is a way to help protect the health and well-being of people in the operation.

Honey

A single teaspoon of honey is enough to stimulate the release of melatonin in the brain, and to exclude orexin (which keeps us on the lookout for the body)) , thus helping you to abstraction and relaxation

If you combine honey with a cup of tea, it will be wonderful, especially if it is chamomile or mint

The dream above all, it's health and pleasure. It heals, restores, gives peace, helps positive thinking, reduces stress and improves. Create a ceremony at bedtime and enjoy!