Want to Sleep Well? Try 5 Foods It!

What you eat during the night turned out to be a big enough impact on the quality of sleep. You actually can easily get better rest by simply making some changes and added some specific foods that help you sleep.

One thing to remember, you do not need to eat these foods right before bed. Because, this will only make you wake up due to increased blood flow to the digestive system.

Eat these foods an hour or two before you go 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 types of foods that help you sleep better:

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 absorbed slowly 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 is naturally going body converts into two types of hormones that help you sleep, ie melatonin and serotonin.

2. "Oatmeal"

 
Although most people think of oatmeal is the menu for breakfast, these foods are 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 is more calm.

Because oatmeal is 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 soar.

Add apples on the menu with a little cinnamon oatmeal. 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 slightly higher. Therefore, you must wisely manage the portions. By take it in moderation, 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. Hot milk

 
Drink this one is already legendary in helping you to sleep faster. The reason behind the benefits is the content of tryptophan. For most people, presenting it in the form of hot drink will make the mind more calm and relaxed.

In addition, milk also contains calcium which will help the brain regulate the production of the hormone melatonin, a naturally functioning regulate your sleep cycle every day.

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

5. Grape

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 fruit regularly in your fine dining menu, 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 the pieces of grapes in a bowl of yogurt. This menu will be a perfect snack before bed.