If you want to sleep well, eat foods rich in tryptophan and vitamin B6 because it helps secrete melatonin, a hormone that is sleep.
Cereals are a great idea for dinner, especially if you combine them with warm milk, which has a calming effect. Many types of cereal contain vitamin B6, which helps us to sleep better.
Chickpeas in humus are extremely valuable selection of tryptophan and vitamin B6. If you are hungry, eat something before going to sleep this tasty Middle Eastern spreads with whole meal bread or crackers.
Bananas contain tryptophan, as well as magnesium and potassium, which relax the muscles, which provide quality vacation in a dream.
Bulgur, barley and other whole grains are a rich source of magnesium, and with that stimulate the production of insulin tryptophan makes more active in the body.
Sunflower, flax over, until sesame seeds are a good choice when you need something to eat, and it’s almost time of rest. After their levels of tryptophan are comparable with turkey breast, however, stand out as the perfect solution for people who do not eat the food of animal origin.
This superfood has a high concentration of calcium, which helps in the work sleep hormone, melatonin.
Yogurt with honey
Any dairy product contains calcium, so before bedtime, you can eat yogurt with a little honey.
Cheese and crackers
If you prefer something more specific foods, cheese on whole-grain crackers will also help in better night asleep.
Nuts such as almonds, walnuts and peanuts contain moderate amounts of tryptophan, while satiating but is an excellent solution for those who do not like to go to bed on an empty stomach.
Fish such as salmon or tuna
In order to maintain healthy bloodstream levels of melatonin, eat more often foods rich in vitamin B6, such as salmon or tuna.