Top 8 Natural Soporific Food

Not everyone falls easily asleep.

Yoga, meditation, soothing teas, counting sheep, warm milk with honey are just a few examples of auxiliary remedies that you can try to sleep but tasty.

Nowadays you have to make the whole day with incentives and bustle around you. And if you're like to go to sleep at night, it is not surprising that your body can not easily unwind. Thereby also your diet plays a role. Too much coffee, tea, chocolate, and alcohol, for example, provide incentives that from inside to disturb eventually your hormones. Stress can be a bummer. Stress allows for increased levels of the stress hormone cortisol. Excess cortisol prevents your body produce enough melatonin. And melatonin is a hormone that you have enough of to be able to sleep.

If you have trouble falling asleep, you can try to take one or more of the following foods.

Top 8 Natural Soporific Food

Almonds

Take the evening a handful of almonds. Also recommends the latest Pyramid take a handful of nuts every day. So then you turn right two birds with one stone. Almonds are rich in potassium and several B vitamins. Vary by some almond butter to smear on a rice cake or applying some almond butter on a sliced banana.

Cherries

Cherries, preferably sour cherries contain a natural substance that your body produces melatonin. Melatonin is a hormone that regulates sleep-wake rhythm. Research has shown that the improved quality of sleep in people who are in the evening to drink a glass of sour cherry juice. Besides the quality of the people slept an average of a half hour longer.

Walnuts 

Another healthy note you can help your sleep-wake cycle. Walnuts provide the amino acid tryptophan, an amino acid that stimulates the production of serotonin and melatonin. Enough melatonin is needed to work relaxing and can make you sleepy. Walnuts also deliver significant amounts of the mineral magnesium. Magnesium plays include a role in relaxing the muscles.

Bananas

Also bananas are rich in potassium, magnesium, B vitamins and also provides tryptophan. A banana before bedtime is a good idea. Mash a banana and eat it with some yogurt or make a tasty banana smoothie with a cherry.

Oatmeal

Oatmeal also helps to produce more melatonin your body. Oats contain a number of vitamins and minerals that keep the nervous system healthy and have a relaxing effect. Amino acids, potassium, B vitamins and healthy carbohydrates help you to fall asleep more easily and improve the quality of sleep. So do not just eat oatmeal for breakfast but also take later in the day once a bowl of cereal or oatmeal bar or -cook.

Chickpeas 

There are several reasons to add more chickpeas to your diet. Chickpeas give you a feeling of fullness, and if you eat them, you will get less pull quickly. But in addition, they are rich in vitamin B6, which plays a role in your body to convert serotonin into melatonin, the hormone that makes you fall asleep. Often eat a serving of chickpeas, they are processed in a salad or make yummy hummus.

Fish

Many species of fish are rich in tryptophan. Shrimp, tuna, halibut, salmon and cod for example. Tryptophan is an amino acid that is needed for the production of melatonin, the component that helps to fall asleep. Fish also supplies vitamin B6, which is necessary in order to convert tryptophan in melatonin. Therefore regularly eat fish or take an evening out some salmon or tuna on toast.

Green leafy vegetables 

Another mineral that is important for the proper balance in your body is calcium. Together with other magnesium it ensures that sufficient melatonin can be created. Green leafy vegetables like kale and spinach provide calcium, but also, milk and yogurt provide calcium and tryptophan. Likely, therefore, warm milk with honey is touted as a soporific potion.