Healthy diet for patients with insomnia

Perform healthy diet is good work to improve your sleep. To do this you should follow healthy eating advice later.

Have you ever wondered whether diet affects my sleep? And if I'm suffering from insomnia, I have should for diet? I have to make a healthy diet how to good effect. The answer for you is there.

In fact, insomnia is a disease that caused by disorders of the functions in your body caused. These functions are also disturbed by a part the food caused. Many studies of scientists and from the practical test diets for patients, results showed that 98.57% of those who make a healthy diet as directed by a doctor are rid of insomnia and health centers leading pointed out that: what we eat before sleeping with close ties to our sleep. It can make us sleep better, or it can make you sleepless all night.

Almost in the life of every person who everyone has a period of insomnia, it happened to you at least once in life especially when old age or when the weather changes (hot or cooler). There are those who insomnia 1-2 days, There are those insomnia few months, but There are those insomnia from year to year but did not understand the reason. One of the reasons for insomnia is very difficult to find or many people do not know about it as their daily food. a lot of people are allergic to everyday foods but it was not outward expression by the symptoms as poisoning, vomiting, rashes so almost all of us can not get out.

How to eat healthy?

For those who insomnia, foods rich in vitamin B1, magnesium and tryptophan is a wise choice to help them wake up several times during the night. Ideally you should eat meals that combine all three substances. Here are healthy eating tips by food should and not be should to improve your sleep.

- Vitamin B1 (thiamine): Helps the metabolism of carbohydrate, sugars into energy and helps the nerves work properly, makes the body relaxed. In people with insomnia, vitamin B1 levels in the blood are very low. Therefore, should eat foods rich in these vitamins such as brown rice, fresh meat, fresh fish, chicken, milk, soybeans, asparagus.

- Magnesium: Several studies show that insomnia is the first sign of magnesium deficiency because this substance acts as a natural muscle relaxation ... The magnesium-rich foods: vegetables, spinach, spinach (spinach), spinach, spinach, avocado, almonds, pumpkin seeds, chocolate, barley.

- Tryptophan: There are a lot of chicken, peanuts ... It can cause drowsiness by increasing serotonin levels in the brain. If a little hungry when was about to go to bed, drink a glass of warm milk with a bit of honey, together with a few almonds, a piece of turkey served with bread, pasta or rice. This will help to tryptophan is quickly absorbed into the bloodstream.

Food should use

Macaroni, noodles, vermicelli, meaning that the food but also the starch but left with bread, rice porridge, they do not increase the amount of sugar dramatically.

Apricots, bananas, dates, yogurt as dessert after dinner because this is the supply of tryptophan.

Mackerel, bara fish, salmon, sardines to give the body vitamin B6, catalytic conversion of tryptophan to serotonin contrast, the active ingredient necessary for peaceful sleep.

Sunflower seeds, pumpkin thanks to Omega-6 fats indirectly affect the control center by adjusting sleep neurotransmitters through lane endocrine to.Thit poultry to body iron deficiency and do not entail lack of oxygen in the brain cells.

- Eat more foods containing vitamin B group, such as brown rice, meat, fish, chicken, milk, butter, eggs, grains such as corn, beans, and dark green vegetables. B vitamins help the nervous system works well and the body will feel relaxed and sleep better.

- Vitamin D is an essential reason for sleep, it involved in the synthesis Calcium with magnesium body. The best way to give vitamin D for the body exposed to sunlight in the morning.

- Provide adequate magnesium necessary for the body by eating more vegetables, such as spinach, spinach, spinach, pumpkin seeds, .. magnesium will cause the muscles to relax, very good for sleep. Magnesium also helps to absorb the best quality Calcium provides the body, helps sleep becomes deep, heated, without interruption.

- Increasing the amount of tryptophan to the body because it is an amino acid that can stimulate the body to produce dopamine and serotonin, the chemical neurotransmitter best known for their role in reducing depression and worry Europe. These chemical neurotransmitters may also have a sedative effect, making it easier for you to fall asleep and stay asleep. Consumption of foods containing tryptophan may help reduce the effects of insomnia. Tryptophan helps soothe the nerves, causing sleepiness by increasing serotonin levels in the brain. The tryptophan-rich foods are bananas, peanuts, lotus seeds, rice, chicken, pumpkin ...

Foods should avoid

For a good night's sleep, avoid alcohol, caffeinated substances and it. The drink before bedtime can help fast asleep or awake, but also. Some of sleep should drink coffee or daytime alertness. However, it is best not to use coffee and caffeinated soft drinks such as Pepsi, Coca. Fats as butter, fried grease floating, bacon, cake if dinner is too late because the food here is hampering tryptophan synthesis, physical activity paved the way for the center's executive ngu.Can away from cigarette smoke because it will cause insomnia. In addition, nothing has relaxing effect and improves sleep by means of breathing exercises and physical training in a place of fresh air.

A diet experts recommend to prevent insomnia should consume foods good for sleep and limiting the food, drink cause sleeplessness. Dinner can directly affect your sleep? So a reasonable dinner will make you a more restful sleep.

These foods should avoid at dinner.

- Before sleep should not drink caffeinated beverages such as coffee, soda ... the substance will cause nervous excitement, making it difficult to sleep.

- Do not take too much vitamin C every day, especially at night, because vitamin C will make the brain becomes more alert, and of course makes it difficult to sleep.

- Minimize the amount of sugar, especially refined sugars in the evening by road will increase blood pressure, and affect the nervous system, making it difficult to sleep more.

- Too much salt will cause increased heart rate, increased blood pressure can cause insomnia.

- Do not eat a lot of fat on my meal, the fat will cause your digestive system to work harder. It is also one of the factors that cause sleeplessness.

- Do not eat too much spicy substances dinner will make it difficult to sleep.

- Before sleeping 1.5 hours you should not consume more liquids such as water or soup, gruel, because the liquid will fill your bladder and of course it will make you provincial sleep at night. If you have trouble sleeping, the middle of the night wake will make you difficult to sleep sometimes can not sleep anymore.

In addition to eating right now, not too late for dinner, eat too will make you fall asleep more easily. In addition to the diet also includes a number of measures to sleep and deep as walking 30 minutes in the evening, soak the foot in warm water before sleep