These foods and Drinks can help sleep better

Do you often awakened or less soundly while sleeping the night? Do not worry, because there are many ways to improve the quality of sleep. One that can do that is by consuming certain foods and drinks some.
 

There are many benefits of quality sleep including boosting the immune system, preventing chronic diseases, and helping the digestive system. Therefore, it is important not to overlook poor quality sleep.

Signs of Sleep Not Sleep

If you are still in doubt, there are some things that can indicate you are having sleep disorders or sleep you less quality. One of his mark, you need more than 30 minutes to fall asleep.

Other signs of a quality that is less sleep you sleep too long, woke up more than once in the evening, or often awakened from sleep for 20 minutes or more.

But don't worry, there are a number of ways in order to sleep better as, creating an atmosphere of comfortable bed, avoid putting gadgets in the room, and manage stress.

In addition, the quality of sleep also can be affected by food or drinks that are rich in nutrients, like omega-3, B vitamins, vitamin D, protein, carbohydrate, and melatonin.

These foods and Drinks can help sleep better

To get good quality sleep, should avoid consuming food or drink in excess of at least 2-3 hours before going to bed. This can increase the risk of heartburn and insomnia that resulted in less quality sleep.

Some foods and beverages that are useful for improving the quality of sleep is:

• White Rice

The staple food of this one is useful to improve the quality of sleep. The content of carbohydrates in rice is useful to improve the quality of sleep. However, still limit the number of portions.

• Fish

For you who love to eat fish, it is time you are blessed, because the content of omega-3 and vitamin D that is present in fish is beneficial for improving the quality of sleep. A fish can improve sleep quality was tuna, salmon and mackerel.

• Almond

One type of bean that feels delicious if consumed in this chocolate, is also beneficial for improving quality of sleep. Magnesium contained in almond is beneficial for improving quality of sleep, especially for you who suffers from insomnia.

• Fruits

Melatonin-rich fruit, such as bananas, kiwi, pineapple and oranges, useful for improving the quality of sleep. For you who experience insomnia, sleep disorders can consume two kiwi fruit before sleep to make more quality sleep.

• Chamomile tea

Chamomile tea is believed to reduce the risk of cancer is beneficial and heart. However this type of consumption of tea before going to bed, it will also make you more relaxed, which can then make more sleep quality.

• Milk

The benefits of milk isn't just for kids. Triptophan and melatonin content in milk is also beneficial for improving quality of sleep of adults. So, there is no harm in getting used to drink warm milk before going to bed.

In addition, avoid consuming food or drinks containing caffeine and too much sugar before bed, because it can interfere with sleep quality.

If the above ways you already do, but you still feel tired despite his long sleep, often experience difficulty sleeping, snoring, and less often the concentration time of activity, it is recommended to see a doctor for consultation in order to be given handling that is right.