What is the secret to healthy sleep 7-8 hours? Just go into the kitchen and eat at least one of the following 10 foods.

They help relax the muscles rescued from disturbing thoughts, soothe and stimulate the release of “suspending” hormones – serotonin and me-latonin.

Bananas

Bananas

According to experts it is:

• Bananas – they are truly soporific in peel. Besides that you will comply with melatonin and serotonin, contain magnesium, which relaxes the muscles.

• Chamomile tea

It is long known cure for insomnia. Soothes exhausted body and troubled mind.

• Warm milk

Contains essential amino acid tryptophan. This is a substance that is converted into serotonin and melatonin, as falls in the body. Milk and act beneficial for depression, chronic pain, obsessions, etc.. There are also psychological effects, from early childhood memories and baby bottle, which meant: Relax, everything is fine! It is good to drink it with honey and cinnamon.

• Copper

Spoon honey herbal tea or warm milk and come to bed. Little glucose in honey will “command” of your brain to stop producing oreksin. This is a recently discovered neurotransmitter that enhances euphoria and keeps us awake. A night like “friend” we do not need.

• Potatoes

A little roasted potatoes will not weigh your stomach. On the contrary, they save you from the acids that can interfere in its “put to sleep ‘tryptophan.

• Oats

It is a source of sleep. “Cry” melatonin and closes your eyelids. You can eat oatmeal with milk or anything made with oatmeal.

• Almonds

These are gifts of heart-it. A handful of them led by fighters nap. Contain both already famous tryptophan and magnesium.

• Flaxseed

When life gets gray and your wrong, swallow two tablespoons of these healthy little seeds. They are full of omega-3 acids, which are true elixir for the body. Hardly suspect innocent seed elevates mood. So bad thoughts remain behind the bedroom door the next day.

• Bread

Small toast-ka in combination with tea with honey will cause your body to relax. It is known that whole grains reduce blood sugar, while stimulating production of insulin.

• Turkey

It is the most powerful source of tryptophan. Do not tread But with half a turkey before bedtime. Tripp-tofanat act only when the stomach is not crowded. It has to have carbohydrates. So the turkey with a slice of bread is the perfect option to wake the sleeping.

Insomnia

Insomnia

Small tricks for insomnia

1. Bedtime snack – low carb protein snack an hour before bedtime will help you fall asleep faster.

Another theory recommends foods high in amino acids such as warm milk, eggs, chicken, cheese and more.

Try both and see which is best for you!

2. Avoid caffeine, alcohol and cigarettes – is wrong view that alcohol is comforting, it just dulls your senses. Same with cigarettes.

3. Sleep in a ventilated room - fresh air and temperatures around 10-15? C are great condition for sleep.

4. Sleep on a firm bed – will ensure full relaxation of the whole body and good for the spine.

5. Sleep on your back – this is the best position for the rest of all organs. If you sleep away, better to be right, because otherwise the lungs, stomach and liver pressed heart.

6. Exercise – it is proven that people in manual labor more frequently suffer from insomnia compared with those of the mental. So do exercise at least 15 minutes a day. This will “load” your body with energy and oxygen and will help you relax and sleep better.

7. Follow the exact mode of bed and getting up from sleep – your body “likes” routine, so like it or not strictly adhered to.

8. If you can not sleep, get up – if you awake more than 30 minutes, get up, find a quiet activity. When you feel tired, lie down again.

9. Don’t sleep after 8.00 AM – after waking up, it becomes immediately, do not stay in bed longer.

10. Let your bed be a place for sleeping - not reading, watching TV, solving crossword puzzles and other activities. Let your mind perceives the bed as a place to sleep.

11. Do not snooze during the day.
Follow these simple tricks and gradually forget about problems with insomnia.

Insomnia Complications

Daytime sleepiness is the most common complication, though there is some evidence that lack of sleep can also lower your immune system’s ability to fight infections. Sleep deprivation is also a common cause of auto accidents — if you are driving and feel sleepy, take a break.

The reasons why you may have insomnia can be a lot. Depression causes your body to wake in the morning and then can no longer sleep. Alcoholism is also associated with sleep. Alcoholics tend to wake up early in the morning, constant anxiety, which keeps them awake longer at night and not allow them to sleep, while some diseases and pains, such as emphysema, nervous anorexia and dementia can interfere with sleep. Insomnia