1. THE Almonds:
Better-sleep-almonds
Almonds
contain magnesium, which promotes both the sleep and muscle relaxation.
They also have the advantage of providing
protein which can help to maintain a stable level of sugar in the blood during
sleep.
How consume them?
Half an hour before going to bed, you can eat a
handful of almonds or a teaspoon of butter almond on toast (wholemeal bread
preferably).
2. THE BANANA:
Bananas are an excellent source of magnesium
and potassium, which helps to relax the muscles.
They also contain tryptophan, one of the seven
essential amino acids of the human food supply.
The tryptophan is useful for a good mood, a
healthy sleep and a reduced appetite. The tryptophan is a precursor of serotonin
and the melatonine , compounds that promote sleep.
Contrary to the received ideas, bananas are
therefore the perfect snack to eat without guilt for having a good night's
sleep.
How consume them?
You can simply eat a banana the evening before
sleep. For more greediness, you can make a smoothie in topnotch a
banana with a cup of milk or soy milk.
3. THE JUICE Cherry:
The researchers have found that the icing, and
more specifically the juice of cherry, promotes the production of melatonin by
the body.
Melatonin is a hormone that promotes sleep. In
effect, the cherries are among the highest levels of melatonin within the natural
foods.
How consume them?
A consume preferably in the form of juice:
ideally two juice glasses of cherry by day. During the season of cherries, you
can also consume the fresh fruit.
For a touch of fantasy, try a
smoothie special "sleep" to begin to dream: mix a cup of
juice of cherry, a half-banana, 1/2 cup of soy milk and 5 cubes of crushed ice.
4. THE MISO Soup:
The miso is one of the basic
ingredients of the japanese cuisine. It is made from soybeans and contains many
amino acids, including tryptophan.
These amino acids can also increase the
production of melatonin. If you have difficulty falling asleep, a bowl of miso
soup at dinner you will help fight your insomnia.
Small bonus: the research shows that hot
liquids such as soup and tea can also relieve the symptoms of colds.
How the consume?
You can obtain from all the Japanese
restaurants which are of the sale to prevail. The miso soup is also
located in the form of instant soup to rehydrate. Don't forget to check the
composition to choose the most natural possible.
For the more courageous (se), you can also
do it yourself, many recipes are available on the Internet.
5. THE TEA:
The theine and caffeine are derived from the
same molecule, and it is not recommended to consume them before sleep. Do not
hesitate however to drink tea detheine as the Rooibos tea or green
tea detheine.
Will be also your allied: camomile, lime,
Verbena or valerian, many plants will allow you to quickly find a restful
sleep.
How to eat?
A cup of tea detheine or herbal tea the evening
half an hour before going to bed. Take the time to drink quietly relaxing.
6. The hard boiled
eggs:
If you have a tendency to you wake up several
times in the night, the reason perhaps is that you have too little eats or on
the contrary that you ate too rich or too much sugar.
Your body undergoes then the mountains of the
Russian sugar: your rate of sugar in the blood varies too and you wake up.
The protein is therefore very important: it
allows you to achieve the sensation of satiety (aren't you hungry) and help to
maintain a rate of sugar stable.
The eggs are rich in protein and therefore
constitute an in-ideal case before you go to bed (much more than
candy and cakes! ).
How consume them?
In case of small raging before going to bed,
you can eat a hard-boiled egg. To vary the pleasures, you can also eat cheese,
nuts or any other snack rich in protein to the place.
7. THE EDAMAME:
THE edamame is a soybean seed plucked
green before its maturity and slightly salty. You already have may be consumed
in a Japanese restaurant in lieu of aperitif.
Soy products are particularly useful for
postmenopausal women who suffer from hot flushes during the night.