It turns out that you can feed a sleep and feed… And then sleep yourself with a sweet dream of a child.
Melatonin performs many important functions, including regulating the time and quality of sleep. The more in the blood of this hormone, the faster we fall asleep and sleep tight. Its production, like many other processes in the body, is tied to the time of day. Peak – from midnight to 4 am. At this time, the concentration of melatonin in the blood is 30 times higher than during the day. Unless, of course, we are surrounded by pitch darkness – melatonin is distinguished by a rare photophobia.
The rule of total darkness
You need to sleep in complete darkness – without bedside lamps, not under the TV, with curtains hanging on the windows. By the way, many somnologists (sleep specialists) believe that total insomnia, which many residents of large cities complain about, is associated with “light pollution”. Everywhere neon, lights and headlights passing cars.
Menu correction rule
You can add melatonin to life by adjusting the menu. This hormone is synthesized from serotonin, and that, in turn, from tryptophan – an essential amino acid that we can get only with food. Tryptophan is not produced by the body.
Tryptophan is abundant in proteins, both animal and vegetable. Include soybean, spirulina seaweed, milk, yogurt and cottage cheese, mushrooms, peanuts and almonds, peas and buckwheat, cheese, rabbit, beef, turkey and fish, eggs, millet and apricots.
Friendly company rule of elements
To tryptophan could turn into serotonin, and then into melatonin, we need related elements – vitamins B6, C, folic acid and magnesium.
Do not forget to eat spinach, oranges, currants, bananas, whole grain bread, walnuts, beans and hazelnuts. And then even the party, arranged by the neighbors above you, does not interfere with sleep.