Top 10 sleep good foods you should know
Human sleep reflects their mental health, if asleep on time, enough to sleep, people will have enough energy for activities the next day. Poor sleep quality is the cause of a loss, fatigue, lack of focus or ineffective work, a lack of sleep will cause a feeling of irritability, boredom and cause you to feel sleepy anytime and anywhere. Sleep helps restore the functioning of the brain, which means that when you get enough sleep, your brain will work healthy and optimal. Conversely, if you suffer from sleep deprivation, the brain will become stagnant and have poor working productivity. Due to the importance of sleep, you should learn how to improve your sleep quality every night. A healthy body will need at least 8 hours of sleep per day. To have a good sleep not only depends on the health status, the job but also depends heavily on your choice of food eating your daily. Here are some sleep-assisted foods that help you be more restful, giving you a useful choice.
1
Salmon
Fatty fish such as salmon, tuna and mackerel are all very good foods for health, which is the source of abundant vitamin D content. In addition, these fatty fish are rich in omega-3 fatty acids, especially EPA and DHA, 2 fatty acids that are proven to be able to reduce inflammatory swelling. According to many studies, the combination of omega-3 fatty acids and vitamin D in fatty fish can bring effect to help improve the quality of sleep. Also helps to enhance serotonin production, a chemical enhancing sleep.
2
Milk
In the milk with tryptophan, this increases the concentration of melatonin and serotenin in the body, which are two easy-to-sleep substances. Also in the milk have calcium, and studies show that if the body lacks calcium will cause sleep disturbance. So drinking a glass of milk before bedtime will help you to have better sleep.
3
Banana
Bananas are not only rich in potassium minerals, bananas also provide excellent vitamin B6 supplies. Vitamin B6 is essential nutrient for the process of melatonin production, which improves the quality of sleep. Therefore, eating bananas every day not only gives you more nutrients and energy but also you are easier to sleep, preventing sleep deprivation and avoiding fatigue the next morning.
4
Walnuts
In all types of tryptophan-containing nuts, cashew nuts and walnuts have a high tryptophan concentration, which is an amino acid that helps sleep soundness. In addition to research from the University of Texas (US) also discovered that walnut contains melatonin, which can help you sleep fast, easier to sleep.
5
Almonds
Almonds are rich in magnesium, an essential mineral for sleep quality. According to a study published in the Orthomolecular Medicine journal found that when the concentration of magnesium in the body too low would cause us to finish, difficult to sleep. The amount of vitamin B6 that is in the almonds helps combat stress and relaxes the nervous system, and the almonds also contain very good calcium for your health.
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