Make a good quality of sleep,

Sleep is important for you who live busy all day. With sleep, the body's cells to reform and recovery. If bad quality of sleep, then the recovery function was also reduced.
In addition to this, those who do not sleep well all night are more likely to occur elevated levels of cortisol in their bodies, which then will encourage the accumulation of abdominal fat.
What you eat will have a major influence on the quality of your sleep. You can easily sleep better by making some changes to include foods that support the quality of your sleep. However, please note that you do not have to eat these foods immediately before bed, because this would keep you awake because of the increased blood flow to the digestive system.
Most appropriate ways, eat one to two hours before you plan to submit yourself to the embrace of night; sleep.
What food to support a deep sleep? Site Askman recommends five types, namely:
Cottage cheese

Cheese is an excellent source of protein before bed because it contains casein protein is slow to digest so it will distribute the amino acids into muscle tissue for long hours.
In addition to this, the cheese will actually help improve the quality of your sleep because it contains the amino acid tryptophan, which naturally will lead to relaxation of body and help you get a good rest at night.



Oatmeal

  
While most people think of oatmeal as a breakfast food, the fact mentioned that carbohydrates cause the release of serotonin in the body. Serotonin is a hormone that makes us "feel-good", reduce stress, and put you in a much calmer state.
Because oatmeal is also a source of slow digesting carbohydrates, you do not have to worry about waking in the middle of the night because blood sugar levels to rise.
Slice apples in half and add your oatmeal, along with a little cinnamon. Serve with a splash of skim milk if desired.
Peanuts or peanut butter

 Foods that you should consider if you often have trouble sleeping are peanuts or peanut butter natural. Peanuts are a rich source of niacin, which is a nutrient that helps to enhance the release of serotonin in the body.

Indeed, the nuts are high in fat and calories are higher, so you will want to maintain the size of your weight should be careful. However, when nuts or peanut butter eaten in reasonable portions, then there is no problem.
Try a piece of wheat bread smeared with peanut butter for best results.
Warm milk

You may have heard it before that a glass of warm milk before bed can actually make sleep more quickly. The reason behind this is due to the fact that milk also contains amino acid tryptophan, and for most people, warm fluids provide a calming effect.
In addition, milk also offers a good dose of calcium, which works in the brain to help regulate the production of melatonin, which is a substance that would naturally control your sleep-wake cycle.
Add one teaspoon of honey if you choose to sweeten and give a little carbohydrates which in turn will cause the release of serotonin.
Wine

 Wine is a fruit that contains the hormone melatonin which regulates sleep. So by adding them regularly in your diet you can help improve sleep-wake cycle in the body naturally. Wine also allows you to get to bed early every night.













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