Five best foods for normalization of sleep

Busy day and constant stress often cause insomnia.

But there are a few secrets that will help you to get rid of this problem once and for all.

One of them is the right diet. Eating these foods, you will sleep like a baby.

Prebiotics
If your weekdays are in stress mode for a sound sleep you just need to eat more foods rich in prebiotics include: beans, cereals, sprouts, fruits, bread, chicory, dairy products. Prebiotics are dietary components that are digested and assimilated by microflora of the colon, stimulating the growth and development of beneficial bacteria that take care of the health of the digestive tract.

Intestinal health, as proven by scientists to be closely associated with the quality and duration of sleep. The study, published in “Frontiers in Behavioral Neuroscience” showed that rats that spent several weeks on the prebiotic diet were less prone to stress than others. Their digestive system was much healthier, and sleep was stronger.

Almonds
Almonds – a unique product containing a large amount of magnesium, which promotes better sleep, and holistic relaxation of the body. Protein normalizes blood sugar levels during sleep. Eating this nut in the evening, you can practically eliminate the probability to see at night, the nightmare or waking up suddenly to a sense of panic. It is recommended to eat a handful of nuts (around 50 g) for 2 hours before bedtime.

Tuna
Tuna is rich in vitamin B6, which regulates the production of hormones responsible for the quality and duration of sleep – serotonin and melatonin. The lack of this vitamin in the body causes problems with the immune system, insomnia, weakness, skin diseases and even cause anemia. Nutritionists recommend eating 20-50 grams of tuna for 2-3 hours before bedtime.

Herbal tea
Chamomile tea with mint or lemon balm, a pinch of nutmeg, and honey – button shortcuts to sleep. Herbs have a positive effect on the nervous system, help relieve stress, relax. After a pleasant tea you can massage the feet with sesame oil. Consider that a good night’s sleep is already in your pocket!

Cherry
If you need to fall asleep quickly and soundly, the doctors suggest to eat a few cherries or drink cherry juice. These berries increase the content of melatonin and other products faster cause drowsiness. Enough to drink a glass of cherry juice or eat a handful of fresh, frozen or dried cherries for 30-40 minutes before bedtime – and don’t need any sleeping pills!

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