Insomnia can occur for many reasons and one of them is choosing the wrong food before bedtime.

In addition, I present to you a few friends and saboteurs of sleep that you need take heed of, especially for those who can not sleep.

Saboteurs of sleep:

  • Canned and smoked meat

Avoid a ham sandwich in the late evening hours. Also, bacon, sausages and smoked meats contain high levels of tyramine, an amino acid that forces the brain to release norepinephrine. Norepinephrine is a brain stimulant that keeps us alert and less irritable.

  • Chocolate

Be careful with chocolate in all its forms. Many people, especially in the older years are sensitive to caffeine, so that the smallest amount of chocolate or ice cream can count. Chocolate also contains tyrosine considered for stimulating amino acids.

  • Ketchup, chili and spicy food

Spicy food hampers digestion and thus the dream. It can cause increased secretion of stomach acid and thus cause nausea, belching and other symptoms that make it difficult to sleep.

  • Alcohol

Maybe a glass or two is okay to calm yourself before lying down, but it will be “sanctified” a few hours later because it will stop the deep and healthy sleep. Also, alcohol causes dehydration and increases the need to urinate. Because of that you will often get up at night to go to the toilet.

Friends of sleep:

  • Cherries ( fresh and dried )

Fresh or dried, they are rare natural sources of melatonin – an ingredient which controls the “internal clock” and regulates sleep. Experts recommend one hour before bedtime to consume fresh or dried cherries. Also, they are great when traveling, if you can not fall asleep.

Bananas are natural means for relaxing the muscles because they are rich in potassium and magnesium. They also contain L-tryptophan – amino acid which in the brain is converted to 5-HTP and later serotonin and melatonin.

  • Toast, bread, spaghetti, oatmeal

If you have difficulty sleeping, eat carbohydrates. They increase the secretion of insulin in the body, which causes drowsiness.

  • Warm milk

Milk releases serotonin in the body, which helps to fall asleep. Also, this drink is rich in calcium – a mineral which is important for good sleep.