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

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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

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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

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

Walnuts

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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

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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

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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

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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

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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.