Healthy sleep is the key to good body and mind. However, in practice it is not available to everyone.. More than 50 million. Americans have trouble sleeping, they’re not able to get 7-8 hours of sleep, Medical Daily reports.
According to a study conducted by the US Centers for Disease Control and Prevention, lack of sleep can lead to diseases such as cardiovascular disorders and cancer.. Instead of hypnotic drugs that can cause dependence and have side effects, in order to "take a nap", you can resort to natural methods:.
Bananas This well-known fruit is rich in potassium and vitamin B6. The latter plays an important role in the development of the hormone melatonin, which regulates sleep and the sleep cycle. In addition, the banana soothes the muscles of the person, which is a good prerequisite for sleep..
Tart Cherry Juice If you have trouble sleeping and don't like cherries, it's time to create a new taste.. Cherry is an excellent source of melatonin. Patients suffering from chronic insomnia, it is especially recommended to drink cherry juice twice a day, although you can eat this fruit also in dried or frozen form.
Hummus Eating hummus before bedtime, you can be sure that you will not wake up in the middle of the night with a feeling of hunger. It not only contains the hypnotic amino acid L-tryptophan, but also serotonin, which is an excellent way to relax muscles. The same applies to milk: it, in addition to tryptophan, contains a stimulating sleep calcium.
Salad Lettuce, served for dinner, will help you fall asleep earlier and more efficiently than usual.. It contains a soothing lactucarium that has an opium-like effect on the brain..
You can add to the dish a little cabbage and spinach rich in calcium, which helps the brain to use tryptophan.
Pretzels This low-calorie meal will not affect your weight, but it can cause a sweet sleep due to its magnesium content..
Tuna If you eat tuna for dinner, you will get plenty of vitamin B6 and tryptophan..
These "sleeping pills" should be taken 1-2 hours before bedtime, as food must have time to pass through the digestive system to ensure the desired result..
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