Vcheni called chotiri tipi products for hot sleep. Pevni products can improve sleep, so you will be їх їsti for a couple of years before you lie down. Inc by publishing a list of such products, warehouses by nutritionists.

“Approximately one year before bedtime, rіven melatonin begins to grow,” explains doctor Erika Jansen, associate professor of the Department of Dietology at the University of Michigan. Melatonin is the hormone that triggers the sleep cycle. “A lot of products, which are advertised as such, which inject into sleep, can increase the level of melatonin in the body,” added Jansen.

At that hour, as a regular meal in the evening, you can ruin your sleep, a light snack from singing products (we will talk about them below), now, help to increase the level of melatonin and, obviously, improve your sleep. Dietologists recommend choosing different products from the list to understand how effective they are for your body.

Foods rich in tryptophan Tryptophan is an amino acid that you can take away more. It helps the vibration of serotonin, which raises moods, and also calls out to that. “Individually rich in tryptophan, which acts as a precursor to melatonin,” says Jansen. To the very same you begin to drag you to sleep after a strong offense.

The pardon has been expanded, since the turkey is the only product made from a high content of tryptophan. Milk and different peas also have an amino acid, appoints Dr. Marie-P'er Saint-Onge from the Columbia University Medical Center in Irving.

What to please nutritionists: milk, wheatgrass, syrah, cashews, pistachios, chia, sonia.

Foods rich in magnesium As explained by experts, magnesium takes part in the regulation of melatonin and, therefore, can help improve sleep quality. Magnesium is hidden from rich dairy products, cereals and peas, and more people get it from a sufficient amount. Prote, if you want to have a snack before going to bed, wrap the products with a high content of this mineral.

What to please nutritionists: avocado, brazilian chickpeas, harbuzov nasinnya, bean edamame, almonds, low-fat yogurt.

Fruit Dietologists recommend fruit as an evening meal: the introduction of whole foods to avenge the lifeless speeches, you can help alleviate suffocation. Kiwi and cherry, for example, can become a great alternative to heavily processed snacks.

Kristin Dilli, resident dietitian at the Wexner Medical Center Ohio State University, to add fruit yogurt, cellulite and protein to the diet.

What to please nutritionists: kiwi, cherries, bananas, pineapples.

Whole grain products If you wanted to eat before going to bed, nutritionists recommend folding carbohydrates, as they did not follow a high level of processing and avoid vitamins and cellular tissue.

What type of carbohydrates can cause drowsiness, appoint a doctor Katherine Beals, Associate Professor of the Department of Food and Integrative Physiology at the University of Utah.

What nutritionists should do: whole grain crackers, whole grain plastics, whole grain toasts.

If you want to sleep better, dietitian Kristin Dilli recommends low-fat proteins, fruits, vegetables, peas, and fresh, most unique processed products. Tsіlіsnі produktіt mіstіt rich zhіvnіh rіchovіn, yаkі саn plіpshit like a dream, so і mood.

https://newsyou. info/ keywords:.