Problems of insomnia? Rice helps you sleep better!

Do you have trouble falling asleep or you wake up in the middle of the night and you just can not get back to sleep? You are in good company: 40% of people suffer from problems of insomnia and the remaining 60% have suffered at least once in difficulty to sleep.

In short, despite the research does not stop to repeat how important it is to sleep well, and for the right time, to ensure good health and beauty, it seems that, thanks to stress and bad habits, sleep is not a relaxing and obvious moment for all.

But what can be done to reconcile sleep? First of all, look at what you eat in the evening. Here is an ideal menu to promote a good sleep.

Fish: salmon, tuna but not only are rich in vitamin B6 that are essential for the production of melatonin, the hormone that induces sleep at night. Vitamin B6 is also found in bananas, chickpeas and enriched cereals.
Long grain rice: a study published in the American Journal of Clinical Nutrition found that long grain rice, seasoned with vegetables or tomato sauce, promotes sleep. Why? The researchers hypothesize that the consumption of rice with a higher glycemic index may help the action of tryptophan, an amino acid that promotes the synthesis of serotonin, which stimulates sleep and fights stress.
A cup of cherry juice: a small study found that cherry juice, rich in melatonin, could alleviate problems related to insomnia.
Yogurt, milk and dairy products: some studies show that people who have a calcium deficiency are more exposed to the risk of suffering from insomnia. So consume foods rich in calcium, not just milk and dairy products but also green leafy vegetables and cabbage, could help. In addition, a glass of warm milk before bedtime decreases gastric acidity which can be a disturbing element during sleep.
Whole grains: barley and other whole grains are rich in magnesium and, according to a study published in the Journal of Orthomolecular Medicine, magnesium deficiency can cause sleep problems.