What is the secret to get to sleep 7-8 hours of peacefully sleep? You need to go into the kitchen and enjoy one or two of the 10 food list below. These foods will help relax tense muscles, calm the mind and activate the hormones serotonin and melatonin to help you sleep more soundly.

1. Potato

A little boiled potatoes or a baked potato in the evenings will not increase your weight. Potato acid cleaning which can interfere with the performance of tryptophan in the body.

2. Banana

Bananas like a natural sleeping pill. Besides containing melatonin and serotonin in small quantities, bananas contain magnesium, a material that can stimulate muscle relaxation.

3. Chamomile tea

Chamomile tea has a calming effect that can decrease the physical and mental stress, making this tea perfect beverage to be consumed before sleep.

4. Warm Milk

A glass of warm milk before bed can help you sleep. Milk contains tryptophan, theamino acids that have a sedative effect and calcium that helps the brain use tryptophan.

5. Honey

Add a little honey in the milk or your tea. Sugar can increase your energy, but in small amounts, sugar can tell your brain to decrease the performance of orexin. Neurotransmitters associated with your consciousness

6. Oatmeal

Oatmeal before bed is the fastest way to sleep, because oatmeal stimulates the production of melatonin in the body at night.

7. Almonds

Almonds are the nuts that are good for heart health. But almonds also can help you sleep because they contain tryptophan and magnesium.

8. Flaxseed

Flaxseed is rich in omega-3 acids can help improve your mood. Flaxseed consumption when you are experiencing severe stress or depression. You will sleep more soundly.

9. Wheat Bread

A loaf of wheat bread and tea will stimulate insulin in your body, which is useful to help the performance of tryptophan to react in the brain. Where tryptophan is converted intoserotonin, which tells your brain to sleep.

10. The turkey

Turkey is an excellent source for tryptophan. Tryptophan works when your stomach is empty and not when you are very satisfied. But 1 to 2 slices of turkey meat, together with wheat bread in the evening will be able to help make you sleep more soundly atnight.

(http://fenz-capri.blogspot.com)