Five best products to promote sleep
Milk contains both melatonin and tryptophan, which is transformed into serotonin. Eggs, other dairy products, such as cottage cheese and cheese, contain both tryptophan and calcium. (Vegetarians, more than anyone else, need these products.)
Carbohydrates stimulate the release of insulin, which cleans the bloodstream from amino acids that compete with tryptophan. Complex sugars, such as crackers, bread and bagels, increase serotonin levels, while whole grains contain vitamin B, which protects the nervous system and calms the body and mind; thus, anxiety, irritability, tension and insomnia are overcome. This group of vitamins is necessary for the cells of the body to convert carbohydrates and fats into energy, which is vital for combating chronic stress – and contributes to the healthy functioning of the nervous system.
Foods rich in proteins: turkey meat, chicken, beef and pork – contains tryptophan; Salmon and herring are rich in Omega-3 fatty acids that stimulate the production of melatonin.
Fruits such as bananas, promote the secretion of both serotonin and melatonin, but also contain magnesium – a natural muscle relaxant. Cherry has excellent properties: it has many anti-inflammatory vitamins and melatonin.
Nuts, particularly walnuts, are a great source of melatonin. According to research results, if you eat walnuts, your melatonin level rises, so eat a handful of snack and dinner.