here's what you need to eat to sleep well

The diet against insomnia provides for the consumption of certain foods and the exclusion of others. It is based on a healthy diet and provides for compliance with certain rules. Let's see which ones. The first rule for sleeping well is to avoid heavy meals.

Too much eating at night cause during the night a lot of other discomforts, including dry mouth, bad breath, puffy eyes and fatigue According to some experts to combat insomnia should choose certain foods that improve the quality of rest. Here's what they are: fish, rice, milk, bananas, vegetables, eggs. Fish: Among the foods to sleep better, there is also fish. According to research conducted by a group of Norwegian researchers and published in the international journal "Journal of Clinical Sleep Medicine", those who often eat fish-based dishes enjoy a good quality sleep and endorment quickly. The fish is indeed rich in Omega 3 and vitamin D, substances not only capable of causing drowsiness, but also to promote the proper functioning of the cardiac and neurological system. The University of Oxford also confirms it. In fact, a recent study by researchers from the English university showed that those who consume a lot of omega-3 sleep better and longer and significantly reduce the risk of nocturnal awakenings.

rice: According to studies conducted by the Kanazawa Medical University of Japan, those who choose to consume carbohydrates at night help their bodies to relax, thus avoiding the sudden awakenings at night related to cramps of hunger. Obviously, carbohydrate foods to choose from to know what to eat better should not be bread or pasta because they are not easy to digest. In particular, the study conducted by the Japanese university and published in the medical magazine Plos One indicates that rice is the food that allows better sleep. In fact, this food has a high glycemic index that can increase the amount of tryptophan in the body, a protein substance that causes the body to produce serotonin, called the "sleep hormone".

milk: is one of the "grandma's remedies" to treat the most famous insomnia. This custom has a bottom of truth: milk actually helps to solve the problem of stomach acid, one of the most common causes of nocturnal awakenings. In addition, milk and dairy products in general perform a similar activity to morphine on the body and are able to relax muscles and nerves.
Bananas: Those who consume a lot of bananas not only prevent strokes, but also help their muscles to relax more quickly. This action is due to the large amount of magnesium and potbadium contained in the fruit, substances that have a strong muscle relaxant property. The same effect is guaranteed by fruits such as apricots and apples, also rich in potbadium and vitamins, especially vitamins B and C.

water: According to Dr. Michael Grandner, head of the Sleep Quality Study at the University of Pennsylvania, who drinks lots of water, has good sleep and good sleep, and reduces the risk of waking up at night. . Indeed, by drinking at least 2 liters of water a day, the body hydrates and goes to sleep more easily.
Turkey: Turkey is a low-fat meat that is best for eating well. In fact, it contains tryptophan and large amounts of selenium, substances that contribute to drowsiness.

vegetables: Still according to the study conducted under the supervision of Dr. Grandner, vegetables are an excellent ally of sleep. Among the foods for sleeping well, there are actually green leafy vegetables, such as lettuce and spinach, which, rich in xanthine and lutein, offer a calming effect and help to fall asleep quickly. In addition, they contain a lot of calcium, vitamins and folic acid, which is ideal for helping muscles to prepare for rest. Even red and orange vegetables, such as carrots, pumpkins and tomatoes, are allies of sleep because they contain lycopene and vitamin C.

eggs: eggs are very digestible, and are therefore ideal to be consumed in the evening. They are also rich in protein and therefore tryptophan, a substance that helps them fall asleep. Let's see now which foods should never be included in the dinner: mature cheeses because they contain substances with an exciting effect; red meat, rich in phenylalanine and tyrosine, two amino acids that stimulate brain activity; salty snacks, high in salt and high in monosodium glutamate, disrupt sleep; The chocolate as it is rich in caffeine and it is exciting and finally the chilli that stimulates the body and affects the quality of sleep.