Melatonin is called the "sleep hormone", it has sedative, anti-oxidant, anti-aging properties, in addition, it strengthens the immune system and even fight cancer cells. Melatonin is produced from the amino acid tryptophan, which can be ingested from outside. If you suffer from insomnia, try to add to your diet these products.
A fish. Salmon, halibut and tuna are rich in vitamin B6 which is needed to produce melatonin.
Jasmine rice . This type of rice scientists consider the most "sleepy", it contains tryptophan, which in turn promotes the production of melatonin. Figure recommended to eat 3-4 hours before bedtime.
Cherry . A handful of berries, eaten at bedtime increases the level of melatonin in the body. With the help of experimental British scientists have proved that the dream becomes stronger and longer, if you eat natural cherry juice for a couple of hours before going to bed.
Dairy . Milk and yoghurt contains large amounts of tryptophan and calcium. Calcium helps to quickly absorb tryptophan, which ensures a good night's sleep. However, not all dairy products are useful at night, for example, fatty cheese is better to leave in the morning.
Banana. This fruit stimulates the production of serotonin and melatonin, and also contains potassium and magnesium, contributing to the rapid relaxation and recovery myshsch that provides a deep sleep.
Almond. Magnesium is also found in almonds. If you use a small amount of nuts for 2-3 hours before bedtime, the sleep is more relaxing thanks glubokiv myshsch. In addition, almonds are very rich, a few nuts enough to satisfy your hunger before going to bed.
Honey. Teaspoon of honey strengthens sleep due to the release of insulin, and then tryptophan in the body. During the night, the insulin also stabilizes blood sugar levels.