What to eat to sleep better?

To help our brain secrete the precious hormone of sleep , serotonin , the body needs to consume certain types of foods:

• Slow carbohydrates. During dinner, for example, you can eat starchy foods (pasta, rice, pulses, bread ... if possible complete) to promote the secretion of serotonin. Fruits are also suitable because their sugar, fructose , slowly assimilates like slow carbohydrates.
• Tryptophan. This amino acid is useful to the body and makes it easier to fall asleep. It is found in dairy products , poultry (chicken, turkey) and seafood.
• Vitamins. Priority to those in group B (B1, B3, B5, B6, B9, B12) who participate in the good state of our nervous system. They are mostly brought by whole grains as well as green leafy vegetables .
• Mineral salts Magnesium , calcium and copper promote a calm and restful sleep. Seeds and dried fruits are well supplied. We also do not forget to decorate our recipes of some medicinal plants with calming virtues such as verbena or lemon balm ...

Enemy foods sleep?

A meal too rich or too rich night quality of sleep , which becomes less recuperative. To put the odds on his side, it limits the amount of fat ingested. We reduce the portions of cheese , charcuterie , meat on the dinner plate and we have a hand on sauces , cream and butter ... In high doses, proteins are often stimulating. To avoid excitement and nervousness when going to bed, a small amount of meat turkey or chicken is sufficient. Finally, the coffee at the end of the meal and the alcohol are excitants particularly disadvised if one wants to ensure a sleep of baby.