Recommended foods for a peaceful sleep

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1. Overview

Sleep is strongly influenced by your diet. One of the secrets of sleep at night is to avoid excitement brain activity.

Certain foods contribute to a peaceful sleep, while other foods keep sleep away. Foods that promote sleep are those that contain tryptophan because it is an amino acid that the body uses to produce serotonin – a neurotransmitter that slows down nerve traffic so your brain is not too requested.

Tryptophan is a precursor to serotonin, to sleep inducing substances and melatonin. This means that tryptophan is the raw material that the brain uses to manufacture these neurotransmitters that promote relaxation.

As there is a greater amount of tryptophan, even by eating foods that contain this substance, the feeling of drowsiness is installed. On the other hand, nutrients which do not contribute to the tryptophan can disrupt sleep.


1. Overview
2. Recommended foods before sleep

2. Recommended foods before sleep

- Dairy – Most people know that a glass of milk before bedtime is a solution for a person to sleep well. Milk is rich in proteins containing tryptophan, which stimulates sleep. Yogurt has the same effect on the body.

- Eggs – eggs contain high levels of tryptophan and protein. If it will be added to a beverage composition, the night sleep will be very peaceful. For the mixture to be digested properly, it will be consumed at least an hour before bedtime. Approximately 30 g of egg white contains 23g of protein and 999 mg of tryptophan.

- Soy foods – Soy protein isolate is a natural and flavored food enriched. All types of soy-containing herbal plant sterols help everyone to fall asleep faster. A fried snack provides 40 grams of soy protein and 575 mg of tryptophan.

- Seeds and nuts – A snack made of pumpkin seeds helps sleep installing. These seeds are rich in protein and tryptophan. A cup can provide 33 mg protein and 578 mg tryptophan. Sesame seeds and sunflower seeds contain nutrients that have the same effect. A cup of seeds contains 33 mg of protein and 578 mg of tryptophan.

- Butter – Peanut, almond or walnut butter is rich in proteins that have considerable amounts of tryptophan. It can be served spread on whole grain crackers, two hours before bedtime for a good sleep.

- Turkey meat – this is known for the large amounts of tryptophan it contains. An excellent source of lean protein, turkey contains less saturated fat than red meat and is easier to digest.

Turkey will not interfere with the synthesis of serotonin in the body. A serving of turkey breast provides 64% of the recommended daily amount of protein and 350 mg of tryptophan. And if chicken, nutrients have similar values.



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