Insomnia: 5 foods that favor and 5 that prevent

Can not close your eyes and do not understand why? One of the reasons to browse is certainly power: there are foods that help you fall asleep naturally and others that, if taken repeatedly in the evening, make it difficult, if not impossible, for a peaceful night's rest.

Let's see them in detail:

Foods to prevent insomnia:

1) PUMPKIN SEEDS

Pumpkin seeds are one of the foods rich in magnesium, a mineral that in situations of prolonged stress can be lost or consumed in large quantities. A busy life, intense physical activity are some of the reasons that make it necessary to supplement food more focused. Pumpkin seeds are just some of the foods that contain magnesium, to name others: nuts, fish, leafy vegetables etc.. If nervousness, anxiety, nocturnal awakenings are lurking assume these foods more evenly and you will see how the voltage will decrease gradually.

2) RICOTTA

The cheese contains tryptophan an essential amino acid that raises serotonin levels in the brain and of melatonin, the hormone that induces sleepiness. Against insomnia, stress and depression are very foods containing tryptophan to help relax the mind and body: ricotta, carbohydrates, foods made with milk and for those who are lactose intolerant it's good enough soy milk, tofu, lentils or hummus. A good cup of warm milk before going to sleep, advised well as our grandmothers, was not good for sleep and a high content of tryptophan?

3) SESAME SEEDS

Although sesame seeds are rich in tryptophan and carbohydrates, perfect to munch on before going to bed!

4) RICE

If instead of pasta, rice prefer ... your sleep will be the envy of the greatest chefs! Rice, preferably whole, is certainly more digestible than pasta but it has a good content of tryptophan. As calming the nervous system can also try the oats. Other foods yet? Take a look at this table.

5) SPINACH

Also contain magnesium and spinach are rich in chlorophyll. Other important nutrients in spinach are calcium, vitamin B6 and folic acid, which support muscle relaxation.

The foods that promote insomnia:
1) REFINED CARBOHYDRATES

Are eg. Baguette, Biscuits, Cereals (packaged), Bagels, White Bread, Pasta non-integral, Rice did not complete ... sugar-rich foods are difficult to digest. Provide short-term energy, ideal for those who perform strenuous sports activities as they give an immediate energy boost. The disposal phase of the sugars takes a long time for this is preferable not to eat before going to sleep.

2) GLUTAMATE MONOSODIUM

Monosodium glutamate is contained in prepared foods, pre-packaged and can, in some individuals, cause a reaction exciting. In addition to disrupt sleep, are not yet clear about the health effects of this substance. When in doubt, better to stay away.

3) BACON

The bacon gives you the impression of "were skipping on"? It 's true: it is a food that produces tyramine, a substance that secretes norepinephrine, stimulating the brain. Other foods are sauerkraut, smoked, eggplant, wine, sausage and cheese. They are all exciting substances near that high dose before going to bed is not conducive to sleep.

4) ALCOHOL

Exposure to alcohol during the evening hours can affect sleep, causing nighttime awakenings. The sedative effect is superficial and the workload being put on the liver makes a sleepless night with a number of nocturnal awakenings (also increasing the volume of urine at night).

5) CHOCOLATE

Chocolate contains stimulants such as tyramine and phenylethylamine that increase the release of norepinephrine. If the record is to be attributed to coffee was chocolate does its part with content, although less, caffeine intoxicating par excellence.

For a regenerating rest is good then take care not only about healthy eating habits in the food but it is definitely a great help to follow good practice for rest and relaxation. What's better than a little 'yoga or a good massage before pamper yourself between the sheets?