| How many times did it happen to you to have a | | | | in pharmaceutical industry). In addition, bananas |
| bad day!?! How many times did it happen to you | | | | contain magnesium which has a relaxing effect on |
| to not be in the mood for anything!?! Well, it might | | | | muscles. |
| help you to know that sometimes bad days or | | | | 2. Warm milk |
| bad mood are the result of an improper sleep | | | | As probably a lot of us know from childhood, a |
| during nights. | | | | glass of warm milk was the solution when we |
| Sleep brings more energy into people and can | | | | couldn't fall asleep. The explanation for this would |
| make us think clear and in a more positive way. | | | | be that milk contains tryptophan, which is an |
| In addition, sleep can also be considered as a | | | | amino acid that has a sedative effect. Moreover, |
| method of reliving stress build up during the day. | | | | calcium contained by milk helps the brain use |
| It is recommended to sleep around 7 or 8 hours | | | | tryptophan. |
| a night in order to function at maximum capacity. | | | | 3. Chamomile tea |
| From a personal point of view, I think that | | | | Chamomile is one of the oldest garden herbs |
| decreasing a little the number of slept hours will | | | | which was considered a universal remedy in |
| not cause any problems. However, exceeding this | | | | ancient Egypt. The plant is usually used for tea |
| period can make us feel heavier and lethargic. We | | | | making and, as we all know, tea has a relaxing |
| should also bear in mind that the time frame | | | | effect and is most often used for this purpose. |
| allocated for sleep it is important. Going to sleep | | | | Chamomile tea is generally known not only for its |
| earlier or later than we have to can also have a | | | | relaxing effect, but for its sedating effect as well, |
| negative influence on our after sleep mood. For | | | | being in this way the perfect natural antidote for |
| example, you will fell better even if you sleep less | | | | stressed minds and bodies. |
| during the normal night period as compared to | | | | 4. Honey |
| sleeping more hours but in the day, morning, etc. | | | | Usually, sweet food products provide an extra |
| Research has shown that less or bad sleep during | | | | quantity of energy to our bodies. When we think |
| the night can affect our health. Sleeping 4 hours | | | | of extra energy, we definitely do not think of |
| or less for several days can gradually affect our | | | | sleeping. However, recent studies have discovered |
| ability to perform complex tasks. This can also | | | | that glucose (like the one contained by honey) can |
| cause several changes in the immunological | | | | stimulate the brain to reduce the quantity of |
| system, e.g. increase in CRP (C-reactive protein), | | | | orexin. Orexin is a recently discovered |
| which is a defense reaction indicator. Other | | | | neurotransmitter that is connected to alertness. |
| surveys found social inequalities in sleep problems | | | | 5. Potatoes |
| with less sleep recorded for people with low | | | | Potatoes clear away acids that can interfere with |
| income and low education. A group in Munich and | | | | tryptophan amino acid. Baked potatoes can have |
| Ingolstadt had determined an influence of a | | | | an even greater sleep inducing effect if they are |
| chronic sleep disorder going along with severe | | | | combined with warm milk when eaten. |
| sleepiness (narcolepsy) on the processing of | | | | 6. Almonds |
| emotional stimuli in the human brain. This last | | | | These nuts contain both tryptophan (sedative |
| finding is a very important proof of the fact that | | | | effect) amino acid and magnesium (muscle |
| disturbed sleep regulation affects our well being | | | | relaxing effect). |
| and the interaction with the environment. | | | | 7. Oatmeal |
| Food can help when it comes to getting a solid | | | | Oats are good for a good night's sleep because |
| sleep. The following 10 foods are known to | | | | they stimulate the production of melatonin. |
| stimulate sleep-inducing hormones like serotonin | | | | 8. Whole-wheat bread |
| (an important neurotransmitter involved in the | | | | Eating bread will cause insulin to be released into |
| regulation of sleep, anger, aggression, body | | | | the body, which helps tryptophan get to the brain |
| temperature, mood, etc.) and melatonin (melatonin | | | | where it's converted to serotonin. |
| regulates our body's perception of night and day | | | | 9. Turkey |
| and stimulates sleep when night falls. People | | | | Turkeys are a very good source of tryptophan. |
| suffering from insomnia do not produce enough | | | | However, bear in mind that tryptophan is most |
| melatonin. Also, stress can reduce the level of | | | | effective when the stomach is basically empty, |
| melatonin produced by our bodies). In addition, | | | | not full, and when there are some carbs in the |
| these foods have other positive side effects like | | | | stomach, not lots of proteins. |
| relaxing tense muscle, calming stressed minds, etc. | | | | 10. Flax seeds |
| 1. Bananas | | | | These little seeds are rich in omega 3 fatty acids, |
| Bananas contain melatonin and serotonin which are | | | | acids that act as natural mood lifters. So, when |
| practically some of the best sleep stimulating | | | | feeling down is what's keeping you up, these |
| substances (such substances are frequently used | | | | seeds should be considered as antidote. |