Many of us experience occasional problems of disturbed sleep. Scientific studies show that a lot of people who do not sleep soundly for seven to eight hours a night tend to have a lower immune system making them less strong in warding off diseases. Most of us would like to have the desired range of normal sleep but doesn’t know how to. Foods found in your kitchen could help us solve this problem. Listed below are atop of those that could help loosen your muscles up, calm your mind, and stimulate your body hormones (such as serotonin and melatonin), helping you in having continuous uninterrupted sleep.

1. Banana.
Banana has a small quantity of serotonin and melatonin and is a good source of magnesium that stimulates muscle relaxation.

2. Chamomile Tea.
This tea has calming effect which reduces the physical and mental stress of the body thus making it a perfect beverage to be consumed prior to sleep.

3. Warm Milk.
Mothers usually give their young children warm milk before going to bed to help them relax and rest. Milk has a tryptophan, the amino acids which has sedative effect and contains calcium that helps the brain utilize tryptophan to promote sleep.

4. Honey.
To add sweet taste in our milk or tea, we typically add a bit of honey. The presence of sugar in small amount increases our energy. Sugar can notify our brain to degrade the performance of orexin which is a neurotransmitter associated with your consciousness.

5. Potato.
Having steamed potatoes or baked potatoes at night will not definitely increase your weight. Potatoes are able to clean unnecessary acids that can disrupt the function of tryptophan  in the body.

6. Oatmeal.
Eating oatmeal at night will surely solve your sleeping problem, why? Because it stimulate the production of melatonin in the body at night.

7. Almond Peanut.
Almond peanut is fine for heart organ but it is also composed of tryptophan and magnesium that helps the person to sleep.

8. Flaxseed.
It is rich in omega-3 acids that can help improve your mood. When a person feel stressed or depressed, it is recommended to consume an amount of flaxseed because it will make your sleep more comfortable.

9. Wheat Bread (Whole Wheat Bread).
Combining a loaf of wheat bread and tea will help to stimulate insulin in the body thus helping the performance of tryptophan in the brain; this is converted by the body into serotonin to tell the brain to sleep.

10. Turkey Meat.
With all the above mentioned sources of trytophan, turkey meat is said to be an excellent source of it. This amino acid works in an empty stomach not in a very full stomach. Having a loaf of wheat bread and turkey meat at night will help you sleep more comfortable at night.

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