To get a good night’s sleep we must try dinner at least two hours before going to bed we have done for digestion and does not interfere in our rest. Sleep is one of the most important physical and mental health biological activities. Although many ignore, during the rest period they are carried out a number of functions that determine the optimal condition of the organs and emotional health.

The problem is that the modern lifestyle, technology and other factors are decreasing the quality of sleep and in almost all cases, cause difficulties are reflected in the mood and health in general.

Insomnia and sleep disorders are closely related to lack of concentration, irritability, depression and a number of diseases that affect the quality of life. Because of this, it is essential to pay attention in a timely manner and adopt habits to improve soon.

One of the ways to achieve a restful sleep is to include in the diet some natural ingredients that relax the body and prolong the break. Here we reveal the 9 best to not hesitate to try them.

Restful sleep

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1. Milk

The hot milk is one of the most effective remedies against insomnia and sleep difficulties. This is due to its high content of calcium and tryptophan, an essential amino acid that increases the production of melatonin or sleep hormone. For this benefit simply eating a cup of warm milk just before going to bed.

2. Lettuce

A delicious salad of fresh lettuce or an infusion of the leaves can serve as a natural alternative to reach disorders that prevent restful sleep. This plant has calming and analgesic properties that reduce stress, headaches and stress.

3. Valeriana

The sedative properties of valerian are scientifically proven and in fact, many pharmaceutical companies use to manufacture drugs for insomnia, depression and pain. To consume through extracts or infusion sense of wellbeing rises and increases the production of sleep hormones. The root of the plant has active ingredients that relax muscles, enhance emotional balance and prolong the break.

4. Almonds

Almonds and other varieties of nuts can help you sleep better and without interruptions. This is due to its high content of tryptophan, an amino acid that increases the production of melatonin. It also represents a significant contribution of magnesium, an essential mineral that relaxes muscles and is involved in sleep onset.

5. Honey bee

Pure honey bees contains a type of natural sugar that tells the brain to decrease the role of orexin. The latter substance is related to wakefulness and inability to sleep without interruption. Simply add it to a hot tea or a little warm water.

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6. Black Chocolate

A small amount of black chocolate provides an “extra” of antioxidants to your body and enhances the quality of sleep. This delicious food stimulates the production of serotonin, a type of hormone that relaxes the body and mind.

7. Bananas

Many natural health experts say that bananas are the best medicine for sleep. Its advantage over conventional pills does not cause side effects and provides nutrients to the body to improve health. It is one of the natural sources of tryptophan and also stimulates the production of serotonin. In addition, it provides the body with a good amount of potassium and magnesium, two essential minerals that relax the muscles and nervous system.

8. Passion Flower

The passion flower is a traditional herb that has been used in many cultures to calm nerves and induce sleep. It contains an active substance called harmine, which increases the production of serotonin and melatonin. It does not cause negative reactions in the nervous system and its infusion can be supplied both children and adults in situations of stress, tension and difficulty sleeping. Should not eat too much because it can cause drowsiness throughout the day.

9. Manzanilla

The extract and chamomile tea reduce tension and exert a sedative effect that helps you sleep better. These remedies are very gentle on the body and have properties that soothe stress, pain and digestive problems. Finally, remember that, in addition to use these natural ingredients, you should try to harmonize your room and make it as comfortable as possible.