1 for the food: oatmeal
Tryptophan foods: reduction of excitability
To produce tryptophan metabolism in the human body to 5 - hydroxytryptamine, which can inhibit the excitation of the central nervous system, causing dizziness. At the same time, 5 - hydroxytryptamine can be processed in the human body continues to produce melatonin, melatonin has been shown to induce calm and sleep, the exact function.
Millet contains all the most common of tryptophan and dinner to a few thousand base should be a good idea to improve the amount of tryptophan in the brain. In addition, melon seeds, South Yuba, tofu skin, shrimp, seaweed, black sesame seeds and other plant tryptophan content is very high.shanghai escort girl
In addition to determining the composition of the protein tryptophan carbohydrate food (carbohydrate, protein food after eating in order) successfully in the brain, so that a stable sleep. Therefore, you may want before going to bed, eat a carbohydrate.
2 that the diet: whole grains
Vitamin B foods: the elimination of irritability
B vitamins have a synergistic effect between them can regulate the metabolism, improve the functioning of the nervous system.
Whole grains are rich in vitamins B, you must delete irritability, promoting the role of sleep. Oats, barley, brown rice, whole wheat bread, whole grain crackers and whole grain products.outcall escort massage
foods: dairy products, nuts
Foods rich in calcium and magnesium: relax
The study showed that calcium and magnesium, and use may be a natural relaxant and sedative.
Calcium-rich milk is known as "the use of the product, the quality of sleep." The magnesium content of walnuts in the clinic, is often used for neurasthenia, insomnia, forgetfulness and dreams of other conditions.
Consumption of these foods at the same time, the effect is better, but the whole wheat bread in milk may interfere with calcium absorption, consumption of two recommended intervals. While good nutrition to sleep effectively, but the individual may be very different if the dream is of poor quality, you should consult a doctor.