He aha kia a kore e kai i mua i te haere ki te moenga: 30 ngā hua

Kua whakaaturia Studies taea e raruraru moe arahi ki opue, me te taonga taimaha. I roto i tenei take, kia pā i te ngoikore ki te moe ki te meka e kai koutou i mua haere koe ki te moenga. Huri i te reira i roto i taea e ohoroa whakarato i te radiation kore anake i te gadgets, engari ano hoki ki ta kai koutou i roto i te ahiahi. Ētahi hua ofati moe, i ētahi atu, i runga i te anga ke, te āwhina ki te whakakaha i te reira. Tīmata ki te hunga e whai hua!

tetahi

Ki te haere koe ki te moenga ki te kaha tikanga o te kai, ka taea e whakaware ai i te tukanga o te ngaro taimaha. I runga i te ringa kotahi, ka whakaora koe Calories, i te tahi atu te ringa, ngaehe i roto i te mamae puku ki moe ranei ara ake i roto i te po. Kai tetahi hoki kahore Calories ake atu i te rua rau. ka kia nui ki te pehea o te kai tenei.

kiwi

Ēnei hua te āwhina ki te moe kikī. kaiuru Ako e kai e rua huakiwi te haora i mua i mohe, hipoki toru tekau-rima ōrau tere atu i te iwi e kore e kai kiwi. antioxidants hoki Peta me huaora C me te E, kei kiwi serotonin āwhina moe.

Cherries

Ko te tino nui te moe, ki te hiahia koe i taka i ta outou mau tautooraa ki kai, me te mahi. āhei te reira ki a koe moe ki te ora i muri i te tūmomo. He pai mō te whakarei ake moe Cherries. Ki te inu koe i te karaihe o te here wai, ka moe koe roa me te kaha. no te mea katoa i roto i Cherries melatonin, he taiaki e tohu i te roro e haere koe ki te moe.

Tawerewere ki tere te waiu

Ko te tikanga kai totokore mo te parakuihi, Heoi, ko reira he kōwhiringa nui mo te ahiahi. Kei Milk te tryptophan waikawa amino, e whakaihiihi ana serotonin. I tua atu, kai taonga i roto i te warowaihā, te āwhina ki te moe tere.

panana

Panana Ko te puna pai o te konurehu me te konupora. te āwhina ratou ki te moe mā te olungá i te uaua. Kua whakaaturia Studies e konupora he pānga pai i runga i te kounga moe i roto i te iwi ki te ohoroa, te whakanui ake i te roanga o te hararei, me te āwhina ki runga ki te ara. I tua atu, i roto panana tryptophan, tauturu serotonin me te melatonin.

aramona

Nati - Ko tetahi puna pai o te konupora, rorerore uaua tenei. He pai ki te akakoromaki i te mahi o aramona, no te mea kei reira me te konupūmā. tauturu konupūmā te roro ki te tukatuka i te tryptophan waikawa amino ki melatonin.

kōkihi

Kōkihi - Ko te hoa pai o te tangata tenei, e mate ana i te ohoroa. Ko ia e kore e anake te puna pai o tryptophan, engari ano taonga i roto i te waikawa folic, konupora, huaora _B6 me C, e tauturu te hanga o te serotonin me melatonin. I tua atu, kei kōkihi glutamine, he waikawa amino, he tinana catalytic kia whakakahoretia o tāoke.

hua kai

roto tryptophan te i roto i te hua kai, hei tauira skinless i roto i heihei korukoru ranei. He nui ki te hanga i tō moe hei te kaha me te hohonu Ahakoa he wahi iti.

miraka pē ngako-iti

Ki te whakaki i te tryptophan tinana, ngā ngako-iti Kariki miraka pē, te honi me te panana. Te miraka tepe me te panana i roto i tryptophan, haunga he taonga i roto i te warowaihā panana. Ki te he matekai koe, ka taea e koe te tāpiri i ki te rihi noa oatmeal.

pata pīnati i runga i te taro witi katoa

Ko te tino whai hua parāoa pāpapa, no te mea te reira kei huaora me te konupora. Whakakotahitia tenei taro ki te pata pīnati tonu o tryptophan, ka taea e tāpiri honi me panana.

tīhi pahī

Me kore rawa e pai ki te kai i mua i te haere ki te moenga, e ārai i te reira koutou i ngaro taimaha. Engari i te mamae i te kai, kai etahi tīhi. He he rota o te pūmua, me te he reira tryptophan. Whāranu tīhi ki humu guacamole ranei.

Tea ki Passion

I te mea he raruraru anake e kore e taea te whakaoti i te kapu o te tea! Ko o te pānga whakarokiroki pai, e whakarato ratou flavonoids maha teas otaota. I roto i te tea ki Passion i reira he matū e te āwhina ki te akaanga me te kia whakakahoretia atu o te mānukanuka io.

Tea ki rēmana pama

Tenei ko tetahi tea olungá - rēmana pama ko te whakarokiroki tūturu. I tua atu, e tauturu te reira ki te whawhai ki ngā disorders moe.

Tea ki valerian

roa kua Valerian rongonui rite te whakarokiroki ngawari. People e inu i tenei tea, tuhia he whakapai ake i roto i te kounga moe.

Tea ki pekepeke haere

I roto i te pekepeke haere i pānga whakarokiroki, na whakamahi i te reira i roto i tauturu tea whawhai ohoroa. kitea nga kairangahau e te take mō matū i roto i roto i te rau. tauturu pekepeke haere ki te akakoromaki i te manukanuka, me te mahi rite melatonin. Ko he ara nui tenei, engari e rārangi i runga i - kino! Ēnei hua ki te mataara i roto hoki i te ahiahi.

inu Coffee me ngohengohe

pea e mohio ana koe e kawhe whakaongaonga te pūnaha io pokapū. Ki te he tairongo ki tenei mea a koutou, e kore e taea ki te moe i te torutoru haora koe.

tiakarete

Ehara i te rongo rawa pai mō te tiakarete sladoezhek poka ki te moe. Kei hoki tiakarete pouri kawhe, i hanga i tona whakamahi taea pokanoa ki te moe. Ki te he tairongo ki kawhe koe, kai tiakarete pouri i roto i te ata.

waipiro

e kore e waipiro te āwhina ki te hinga moe, e poka ki mana'o rongonui. Ae, ka āwhina i te karaihe o te waina wātea koutou, ahakoa kahore e taea ki te ruku ki te moe hohonu e hiahiatia ana mo tenei ora te tinana.

kai fatty

Wareware i te pākī me te ice cream. Foods nui i roto i te tinana ngako hautaka roa, na ara ratou i te taumata pūngao, me te kore e wātea. I tua atu, ka taea e ngā kai fatty meinga bloating me tokopā kore e e te āwhina ki a koe te akaanga i te po. I te ata i muri i te kai i taua e kore koutou e ite i te itoito.

Pata ki te rota o te huka

Kaua e kainga pata huka: ratou whakaara tonu te taumata huka toto, a ka makere ki koi, e tōraro pā moe. Kōwhiri i te totokore, i roto i nei ia o te mahi tuari kua iti iho i te rima karamu o te huka.

pepa Hot me kai raukikini

kai Spicy he pākia karahiwi nui, engari e pupuri ana koe ara. Kakara pērā i cayenne pepa Tabasco ranei whakatere pākia te whakamahi i capsaicin, e ai etahi tokopā.

Pūmua ngako ranei tina

Kia whakaaro koe e ka whakarato tina pūmua-taonga makona mo te wa roa. Kua whakaaturia Studies e faanane te tina kikī moe, me te pokanoa ki te hanga o te serotonin.

hua maroke

Inu nui o ngā kai-muka tiketike taea meinga tokopā me colic e whakapōrearea koutou moe.

wai

Ehara i te mea e tika ana ki te inu tika i mua i te moenga. Ka rite ki te hua koutou ake ara e rave rahi mau taime ki te haere ki te wharepaku. Whakamātauria ki te inu iti inu hoki e toru haora i mua i te taotoraa.

pizza

ka makona te wahi o te pizza koutou te kai, engari ko te ra i muri ka ite koe ngenge. Ko te huinga o te waikawa fatty i roto i te tīhi me te ranu tōmato i te pā tōraro i runga i te kounga moe.

miniti

Whiua te mints i roto i te ahiahi. Ka taea e Peppermint meinga tokopā, kia i te po, ko te reira pai ki te karo.

tea matomato

tea Green - ko te ara nui ki te tahu ngako te taikaha, engari e kore e inu i te reira i te taotoraa. Kei reira kawhe me te stimulant matū pērā i theobromine me theophylline, e whakanui i te auau ngakau.

fries French ki wairanu tōmato

kai nohopuku disrupts moe. Ko te rota potato o ngako, i tua atu, i te kawatanga tiketike o te wairanu tōmato, rite ki te hua o koutou e whakamamaetia tokopā.

riki raw

Ka taea e Riki meinga flatulence, e hanga pēhanga i roto i te kopu. Ehara i te mana'o tino ahuareka, ina e ngana ana koe ki te moe.

He nui nui o te kai

Ehara i te mea e tika ana ki te nohopuku i mua i te haere ki te moe, engari ano kino ki te overeat. Ka rite ki te hua, ka waiho te tinana he roa te wa ki te mahi i runga i horokai, kai, e te tikanga e kore e taea ki te wātea koe.