Milk Sleeping Solutions

When you were child, your mother often gave a glass of warm milk before bed tonight, he really understands what you need. Milk is rich in nutrients and will make you sleep more soundly and quietly.
According to public health specialists from the Mayo Clinic Kenneth Berge, MD, milk and its derivatives can indeed be a solution in helping you sleep soundly. Milk is one of the best sources of tryptophan, a type of amino acid to change the body into two types of hormones that help you sleep is melatonin and serotonin. Other foods that contain tryptophan are oats, bananas, poultry meat and beans.
To improve your chances of sleeping soundly, Kenneth Berge also recommend to eat light and healthy snacks with the largest composition of carbohydrates and less protein. The combination of high-carbohydrate, low-protein is thought to increase the ability of tryptophan to your brain, which helps it make more melatonin and serotonin.
Examples of healthy snacks that help you sleep:
* A small bowl of oatmeal or cereal with low fat milk
* Yogurt with granola sprinkled
* Half bagel or crackers with peanut butter, 1 ounce of cheese or a slice of deli turkey
* Sliced apple with 1 ounce of cheese

Avoid eating too much protein before bedtime. Protein-rich foods also contain tyrosine, an amino origin activy stimulate the brain.
Foods to avoid before bedtime:
* Heavy and savory foods, especially if you are prone to heatburn or heartburn and hot like tingling. Eating too much may make you feel physically uncomfortable when lying down.
* Too much liquid. Entering a lot of fluids before bed can cause you to wake up repeatedly during the night to use the bathroom.
* Alcohol. Although it may initially make you sleepy, alcohol can cause sleep is not restful and keep you awake.
* Caffeine. Like the stimulant, caffeine increases the activity of your nervous system that causes you to be difficult to sleep. Source: Mayo Clinic