Sleep easier-foods that help for an easier sleeping

The lack of or excessive sleep can cause problems?

The sleep deprivation is associated with:increased cortisol concentrations that lead to reduced levels of serotonin and endorphins in the brain, so look for foods that provide us with a soothing and pleasant feeling, like chocolate, potatoes, pasta, etc. at the risk of weight gain us.low leptin levels (a risk factor for obesity) less physical activity because of fatigue from lack of sleep exacerbation of irritable bowel syndrome so that it expands the intestine and cause "bloating"

The sleep deprivation or excess of sleep is also associated with:impaired glucose tolerance. People who sleep less than 6 hours or more than 9 hours are at increased risk of developing diabetes type 2 (Proceedings of the National Academy of Science, 2007)and future heart problems. 
17-year British study of 10,000 government employees showed an increased risk of heart problems (hypertension, stroke) in people who cut their sleep from 7 hours to 5 hours and to individuals who increased their sleep from 7 hours to 8 hours.Improve your sleep ... food Serotonin is a substance which is important for the onset of sleep and good mood.


The amino acid tryptophan is a precursor of serotonin and therefore to increase consumption of foods rich in tryptophan facilitate sleep.Soothing foods rich in tryptophan
Dairy products:
cottage cheese
milk (hot)
cheesesoy products 
soy milk 
tofu seafood
meat poultry 
multigrain products 
pulses rice
 hummus
lentils hazelnuts
 pistachios
eggs
sesame seeds,
 sunflower seeds
Bedtime snack rich in tryptophanapple pie and ice creamwhole grain cereal with milkwhole wheat biscuits and 1 cup milk1 slice whole grain bread and peanut butter

Tryptophan is needed about 1 hour until it reaches the brain, where it is good to have eaten a snack a while before going to bed.

Evening meals rich in tryptophanmacaroni and cheesescrambled eggs with cheesehummus with whole wheat breadseafoodpoultry meat with saladtuna salad on whole grain breadAvoid large portions and prefer small meals without hot spices to ease the digestive process, and many sweets or large amounts of alcohol, and enhance the levels of adrenaline and will create tension.

Individuals with sleep problems it is advisable to avoid caffeine and caffeinated products, including its impact on levels of adrenaline takes about 6 hours.Also the lack of calcium, vitamin B complex and magnesium can cause sleep problems or insomnia. Nutritional supplementation to address these deficiencies should be made with the advice of.

Finally, important is mealtimes. Place the meals during the day depending on your needs (some people that professional engagement have different hours of sleep) and eat the most fatty meals (always part of a healthy diet) at the beginning of the day, because then metabolized more quickly than what the evening (research in mice * - International Journal of Obesity, 2009). However, for the certification of the above research is necessary for further statistics and research in humans