Many foods contain natural materials makes you feel sleepy, Here are some of the best options to help you calm down and be left to rest.

1. Nuts:
Walnut is a good source of tryptophan, an amino acid enhances sleep and helps the secretion of serotonin and melatonin hormone any "body clock" that determines the sleep cycles - you have to wake up. The researchers found that the University of Texas nut contains the source of melatonin helps to sleep more quickly.

2. Almonds:
The almonds, which is rich in magnesium metal body needs to enjoy a good sleep. A study published in the Journal of Orthomolecular Medicine have found that low levels of magnesium in the body makes it more difficult to surrender to sleep.

3. cheese and wafer fragile:
Older women tell stories that warm milk can make you feel sleepy, but the truth is that any producer of dairy products can help you sleep.
Helps calcium (which is found in cheese, yoghurt, milk and this amazing sources) on the use of brain tryptophan found in milk and dairy products for the manufacture of melatonin, which raises drowsiness. Calcium also helps regulate muscle movements.

4. Lettuce:
Can eat dinner with the power to accelerate hour sleep as lettuce contains Allactoukariom lactucarium which features characteristics sedating and affects the brain in a manner similar to opium. You can also try this brew from the book Stealth Health: Boil gently 3 to 4 large leaves of lettuce in a cup of water for 15 minutes. Lift it from the fire and add to it Gsnin of mint and drink it before that perpetuates to sleep.

5. Britzl (measured salted biscuits in the shape of the node):
Some varieties are recorded Kalpritzl and corn flakes Thlon high index. It is natural that insulin and sugar levels rise in the blood after taking what shortens the time needed to fall asleep.
Usually need to be stable rates to avoid alter mood and insulin resistance. But if you're looking for comfort, know that high blood sugar and insulin helps tryptophan to enter the brain to cause drowsiness.
Note: This product is not valid for patients with diabetes.

6. tuna:
The Kaltona fish, salmon and halibut are rich in vitamin B6, which the body needs to manufacture serotonin and melatonin. On the other varieties rich in vitamin B6 mention raw garlic and pistachios.

7. Rice:
White rice is high score Thlon index means that eating will reduce significantly the time needed to fall asleep, according to an Australian study.
And makes jasmine rice jasmine rice specifically fall asleep faster. A study published in the American Journal of Nutrition found that people who eat a meal containing jasmine rice sleep faster than those who ate another kind of rice.

8. cherry juice:
Researchers from the Universities of Pennsylvania and Rochester to Cuba from cherry juice can make you fall asleep more quickly. Enhances especially sour cherries him melatonin levels naturally. In this study, people who drank cherry juice some improvement in symptoms of insomnia, compared with those who drank a placebo drink record.