10 Foods That Will Make You sleep

Tuesday, December 8, 2009

What's the secret to get to sleep 7 to 8 hours of sleep? You need to go into the kitchen and enjoy one or two of the 10 food list below. These foods relax tense muscles, soothe the mind and activate the hormone to help you sleep is serotonin and melatonin.

Banana
Bananas as a natural sleeping pill. In addition to melatonin and serotonin containing small amounts, bananas contain magnesium, a substance that can stimulate muscle relaxation

Chamomile Tea
Chamomile tea has a calming effect that can decrease the physical and mental stress, making this tea beverage suitable for consumption before bed

Warm milk
No, this is not a myth, a glass of warm milk before bed can help you sleep. Milk contains tryptophan, the amino acids that have the effect of sedatives and calcium that helps the brain use tryptophan.

Honey
Add a little honey in your milk or tea. Sugar can increase energy, but in very small amounts, sugar can tell your brain to decrease the performance of orexin. Neurotransmitters associated with your consciousness.

Potatoes
A little boiled potatoes or baked potato at night will not increase your weight. Potato acid cleaning which can interfere with the performance of tryptophan in the body.

Oatmeal
Oatmeal before bed is the quickest way to sleep, because oatmeal stimulate the production of melatonin in the body at night.

Almonds
Almond is a good nut for heart health. But almonds can also help you sleep because they contain tryptophan and magnesium.

Flaxseed
Flaxseed is rich in omega-3 fatty acids that can help improve your mood. Flaxseed consumption when you are experiencing severe stress or depression. You will sleep more soundly.

Wheat Bread (Whole Wheat Bread)
A loaf of wheat bread and tea will stimulate the insulin in your body, which is useful to help the performance of tryptophan in the brain to react. Where tryptophan is converted into serotonin, which tells your brain to sleep.

What's the secret to get to sleep 7 to 8 hours of sleep? You need to go into the kitchen and enjoy one or two of the 10 food list below. These foods relax tense muscles, soothe the mind and activate the hormone to help you sleep is serotonin and melatonin.

Banana
Bananas as a natural sleeping pill. In addition to melatonin and serotonin containing small amounts, bananas contain magnesium, a substance that can stimulate muscle relaxation

Chamomile Tea
Chamomile tea has a calming effect that can decrease the physical and mental stress, making this tea beverage suitable for consumption before bed

Warm milk
No, this is not a myth, a glass of warm milk before bed can help you sleep. Milk contains tryptophan, the amino acids that have the effect of sedatives and calcium that helps the brain use tryptophan.

Honey
Add a little honey in your milk or tea. Sugar can increase energy, but in very small amounts, sugar can tell your brain to decrease the performance of orexin. Neurotransmitters associated with your consciousness.

Potatoes
A little boiled potatoes or baked potato at night will not increase your weight. Potato acid cleaning which can interfere with the performance of tryptophan in the body.

Oatmeal
Oatmeal before bed is the quickest way to sleep, because oatmeal stimulate the production of melatonin in the body at night.

Almonds
Almond is a good nut for heart health. But almonds can also help you sleep because they contain tryptophan and magnesium.

Flaxseed
Flaxseed is rich in omega-3 fatty acids that can help improve your mood. Flaxseed consumption when you are experiencing severe stress or depression. You will sleep more soundly.

Wheat Bread (Whole Wheat Bread)
A loaf of wheat bread and tea will stimulate the insulin in your body, which is useful to help the performance of tryptophan in the brain to react. Where tryptophan is converted into serotonin, which tells your brain to sleep.

Turkey Meat
Turkey is a very good source for tryptophan. Tryptophan works when your stomach is empty and not when you are full. But 1 to 2 slices of turkey with corn bread in the evening will help make you sleep more soundly at night.
Turkey is a very good source for tryptophan. Tryptophan works when your stomach is empty and not when you are full. But 1 to 2 slices of turkey with corn bread in the evening will help make you sleep more soundly at night.

Healthy Living through Quality Sleep

The average adult spends seven to nine hours of sleep each night. That's when your body needs improvement. Toxins removed and the cells and tissues to be rebuilt. The brain also processes the collected stress when the body up and reduce the bad effects on the body system. Despite extensive laboratory research was mostly done, but the function of sleep remains a mystery. One thing is certain, the body and mind can not function well without sleep. When we live a poor quality sleep for long periods, physical and mental health we will be disrupted. Lack of sleep will directly reduce productivity, the ability to enjoy life, and how we look.

Fortunately, there are many effective ways to avoid the symptoms of insomnia and make sure we stay asleep each night. This will help us work and have fun at the optimal energy level.


Sports For Relaxation
Body exercise regularly is important to create a quality sleep. Without exercise, you're not physically tired enough to rest well at night. Aerobic activity such as walking and cycling functions to train the heart and build muscle. While some specific yoga technique is very good for stretching and relaxing.


Massage and Meditation
At certain moments, stress can cause insomnia. Some massage techniques that will help ease tension neck aching shoulders, and hips are stiff. Face massage can also provide overnight quietness.
Stress is a part of life that can not be avoided. However, when you need the peace of self, a series of meditation and visualization techniques can help you cope with uncertainty, fear and anxiety. With enough exercise, stress can be greatly reduced so that will not cause trouble sleeping at night.


Quiet environment
Deficiency can be exacerbated by tdiur factors, external factors such as noise, atmosphere "busy" in the bedroom, even the type of mattress that is not appropriate. By optimizing your physical environment, many factors such as the above barriers can be reduced and even eliminated.
By applying the principles of feng-shui, you can set the bedroom to make things that can hamper the smooth flow of "chi" or energy. Decorations and appropriate lighting pattern can soothe the senses. In addition, a ritual before bedtime can make sleep a pleasant experience and fun.


Self indulgent
In order to obtain a quality private time, take some time to get rid of the burden of thoughts and worries at night. This is particularly important given the many demands of everyday life. No matter how busy you are, should take the time to relax before bed. If not, your mind will still be filled with a variety of daily problems.
To be ready to enter the body during sleep, attach candles around you and Soak in warm water laced with aromatherapy oils or herbal ingredients. Essential oils such as lavender and clary sage added to the water can relieve headaches and muscle tension. Bag bath or bath salts from chamomile flowers can reduce stress. Take advantage of natural energy is also produced flowers and other plants as a mixture of warm water to soak the feet, which brought a pillow to sleep the sleep, and alcohol solution that makes effective sleep.

Snack before bed
You had dinner at 6 this afternoon and now it's 11:30 o'clock. It's time to sleep, but you feel hungry and thirsty again .. What should you do? Instead of opening the refrigerator for a glut of food dancing and may be difficult to digest, sweat should choose foods like toast and jelly coated soothing hot drink. Avoid tea and coffee as a stimulant that tends to make up if you drink at night. Conversely, soothing tea can be consumed herbalyang evening and an ideal warm milk taken before bed. Milk contains peptides that calm the body system.


Therapy crystals
Sometimes sleep difficulties arise because of excessive emotion, like fear, excitement or anxiety. Crystal stone therapy can help ease a broken heart. Right Bebatuanyang can also soothe a sense of confusion, anxiety and helps normalize sleep patterns. Rock crystal can help if the nightmares continue to keep you awake.


source: book "Secrets of Natural sleep quality", Tracey Kelly, Erlangga publisher,

How to Eliminate Sleepy When Less Rest

Saturday, December 5, 2009

Many think that sleep is the enemy for some people who have a solid activity. And when the sleep was suddenly attacked, it will not only feel lazy, but also will lead to difficulty concentrating on doing something. Apalgi for you who likes to stay up or hang out and go home until morning, and tomorrow morning you have to work or college!!. Well, you do not have to worry about it anymore. This time whatzup.com will help you to overcome the drowsiness that often attack your activity. Good luck!

1. Faster nap

It is argued that sleep less than 30 minutes during the day can make your body will feel more tired than no nap at all. Yet according to experts at Harvard University argues that, 1-1.5 hour nap in the late afternoon can make you feel your mind more clearly. Try you surreptitiously time or spare time you leave the sidelines you for a nap on the move.

2. Stand up straight and make better potition body.

Maybe you heard a little strange, but if you always memposturkan your body well, whether in a state of sitting or standing upright you can save your energy. Poor posture will be exhausting the muscles, ligaments, and joints you have to work harder than when a straight body properly. Thus your body will feel tired more quickly will also reduce the blood flow and oxygen to the brain up to 30%.

3. Chewing Bubble gum

Let you try to make it a habit to chew something every two hours. Than you chew food and make your body swell, you try to replace it with chewing gum. If you are chewing something you will indirectly strengthen your muscles and stimulate yourselves to feel sleepy. Whatzup.com recommend you to choose the chewing gum that has mint in order that you also feel more refreshed.


4. Snacking on healthy foods every two hours

The experts think if you get used to chew food once every two hours, will help the blood sugar in your body remains stable. The result, ladar energy will remain high throughout the day. Take a snack or consumption of snacks that are high in protein and not to consume foods that have high sugar levels. Sugary foods would quickly generate energy but will also drop quickly so you can make your body more tired than before.


5. Breathing Exercises

Breath in 30 seconds, will fill the lungs from top to bottom. Sehigga can help you keep your body filled terjada because blood with oxygen.


6. Self talk

Self-talk is one way to create a good suggestion for you to keep yourself positive thinking. This program is a program the subconscious mind which is done by a persistent self-talk. Self-talk to be done is "I'm not going to sleep at work" or "I'm always awake in learning!". Try to do as often as possible and as intense as possible so that these thoughts really become part of your subconscious mind. This section will be reminded with hard when you start to feel sleepy. This suggestion is also to be "protest" when you begin to drift off to sleep.


At least, the above tips can help you drive out of sleep for a moment. And remember!! Not that you no longer need to rest. You're not a machine body which can keep up. So, congratulations on the move all.

Tips Eating and Drinking Observe that interfere with your Sleeping Beauty!

Friday, December 4, 2009

It's hard to close my eyes every night? Maybe you have acute insomnia. Begin to notice all the food you eat, who knows that food thief you sleep!

Many people who experience difficulty sleeping. In the eyes getting sleepy, it has sounded an alarm clock. Because you just can not sleep straight up, and going to get worse when you actually get up you'll be surprised what a mess your face.

"If you have problems with sleeping, you should try deh remember what you ate last night. Spicy foods as containing garlic, chili, cayenne, and other foods are very tempting, but the fact that food can make you stay awake because the heat generated up feeling uncomfortable, "explains Elizabeth Somer, RD, author of The Food & Mood Cookbook.

There's a good idea to note the following points to reduce the interference when trying to sleep:

Dinner

During the night, the digestive system takes several hours to rest, but there are some who do not stop working. When sleep disturbance attack, try adding a little portion of your lunch, dinner and enjoy the lighter. So that makes the digestive system can rest and make you sleep faster.

Expand Vegetables

Eat more healthy foods but contain little more 'gases' such as beans, broccoli, cauliflower, brusselsprout. If the body is too much gas can cause difficulty sleeping.

Cara Chewing

In chewing food, should not be too fast. Slowly and enjoy the food for the incoming air megnurangi that cause stomach problems during the middle of the night.

Alcoholic Beverages

Alcohol does make you sleepy at first, but it will not last long. You will feel on waking, thereby reducing your rest time. Four glasses of wine at dinner is not going to interfere, as long as the time span of more than two hours of your time sleeping.

Coffee After Breakfast

Caffeine in coffee akanbertahan in the body for about 12 hours after dminum. So, if you often still awake until bedtime, make sure you are free of caffeine at least 12 hours earlier. Still watching TV at 2 o'clock in the morning? Try not to consume caffeine for 2 weeks, if your sleep problems get better, start is to say 'NO' on the caffeine.

"If it improves, try drinking a cup of coffee or tea in the morning and see what happens. If you disturb the sleep problems again, you should really avoid the name caffeine." Somer light.

Get a good sleep quality, which is 6 to 8 hours each day. Besides making asegar And in the morning, skin, and your mind will feel better. Not only that, you'll feel a lot younger than 3 years old you really are.