Good snacks for insomnia

Many people can't sleep enough. Prolonged sleep deprivation can greatly affect health and well-being. According to nutrition experts, to get enough sleep, you should use some snacks containing essential amino acids like tryptophan, CNN Health quoted.

Snacks that contain high levels of tryptophan such as egg whites, soy beans . (Photo: olwomen.com).

"Tryptophan stimulates the brain, causing sleepiness," said Michael Grandner, principal of the University of Arizona College of Medicine . Tryptophan can cause a feeling of drowsiness when it is converted into two chemicals that affect sleep, serotonin and melatonin. Melatonin helps to regulate the sleep cycle, the body's food cycle and causes sleepiness.

Snacks that contain high levels of tryptophan such as egg white, soy beans, low-fat cheese. In addition, pineapples, oranges and bananas also make high levels of melatonin.

On the other hand, if you eat less fiber, foods high in saturated fat and sugar will result in low quality sleep. Using spicy and caffeinated foods before going to bed also affects sleep.