Here are the food sources to help you feel more sleepy. If you are suffering from insomnia lasts, add now these items in the daily diet.

Cheese

Cheese

Of all the foods derived from milk, cheese contains a large amount of calcium. You can eat together with a little cheese cake to create a feeling of drowsiness, because at that time the amount of carbohydrate in the body will increase, supporting the production of tryptophan.

Almonds

Almonds

Almonds rich in tryptophan, which is an amino acid stimulates the production of melatonin – the hormone for sleep. Also this fruit also contains magnesium helps reduce stress, fatigue, relax muscles, make you feel sleepy.

Banana

Banana

Bananas rich in potassium, magnesium, nutrients helps tryptophan enters the brain rapidly and cause drowsiness.

Walnuts

Walnuts

Walnuts contain less almonds tryptophan but has its own source of melatonin. According to a study have shown, eating walnuts regularly increase the level of this hormone in the blood, stimulate effective sleepy.

Cherry

Cherry

Cherries, sour cherries in particular, contain high levels of melatonin. However, eat some cherries will not work. You should do a glass of cherry juice in the evening before bedtime.

Chrysanthemum Tea

Chrysanthemum tea

Chrysanthemum containing glycine, an amino acid with a sedative effect, which relaxes the muscles after a hard working day. After drinking chamomile tea, you can easily fall asleep.

Pumpkin seeds

Pumpkin seeds

In addition to tryptophan, pumpkin seeds also have a large amount of zinc and magnesium. These compounds help your confidence and average a full night’s sleep.

Fish

Fish

Some fish, such as salmon, tuna helps produce melatonin. These acids stimulate beneficial factors will reduce tension in the blood. Thus helping you sleep better.