He aha e ole, a eʻai mua e hele ana i kahi moe. 30 huahana

Haʻawina i hōʻike i ka hiamoe pilikia ke alakai i ka overeating a me ke kaumaha o koʻu pomaikai ia. Ma keia hihia, ke hikiʻole, e hiamoe paha e pili ana i ka mea ana e ai mua oe e hele i kona wahi moe. Ua huli mai ia Kanikani'āʻula hiki hoʻolako ole wale i ka pāhawewe mai na nā Hāmeʻa, akā, no hoi oe i kaʻai i loko o ke ahiahi. Kekahi mau huahana kue ana i ka hiamoe, oiai na mea e ae, ma ka mea ku ole, kōkua e hooikaika ia. Ka hoʻomaka 'ana i ka poe e pono ai!

i kekahi mea

Inā 'oe e hele i ka moe ana me ke ano ikaika o ka pololi, ka mea hiki ke hooki i ka kaʻina hana o losing kaumaha. Ma ka kekahi lima, e hoopakele calories, ma ka kekahi lima, kalaka i loko o ka'ōpūʻeha e hiamoe a ala i loko o ka po. Eʻaiʻoukou i kekahi mea no ka ole elua haneri hou ma mua o calories. Kēia e e lawa i ka pakele ana i ka pololi.

kiwi

Mau hua kōkua i ka hiamoe pilipaa. Study i komo poe i ai mau kiwifruit ka hora mua bedtime, uhi kanakolu-kumamalima pakeneka wikiwiki ma mua o kanaka, ka poe e ole ai kiwi. No hoi antioxidants carotene a me nā wikamina C a me E, kiwi he serotonin e kōkua hiamoe.

cherries

Hiamoe ka loa nui ina oe makemake kou hooikaika ana i kaʻai a me ka hoʻokō i nele. Ua apono 'oe e hiamoe, e ola ma hope o ka workout. Cherries mea maikaʻi no ka 'ō hiamoe. Inā 'oe e inu i ka aniani o ka kamako iki wai, oe e hiamoe hou a me ka ikaika. A pau no ka mea, cherries pihaʻi me melatonin, he hōmona e ailona mai ka lolo ana oe e hele i ka hiamoe.

Flakes me ka skim ka waiū

IeAUPIIe, IAa IO ai cereal no ka aina kakahiaka,, ia nae mea he koho nui no ke ahiahi. Waiu loaʻa ka'aminoʻakika tryptophan, i stimulates serotonin. Eia hou kekahi, ai waiwai i loko o carbohydrates, kōkua i ka hiamoe wikiwiki.

maia

Maia mea he kumu maikaʻi o ka potasiuma a me ka makanekiuma. Ka mea, kōkua i ka hiamoe ma ko iala na nāʻiʻo. Haʻawina Ua hoike ia makanekiuma loaʻa he maikaʻi ia ma luna o ka hiamoe e like ai ma ka poʻe me Kanikani'āʻula, mahuahua ka lōʻihi like 'ole o ka Holiday, a kōkua iā lākou e ala hou mai. Eia hou kekahi, maia pihaʻi me tryptophan, e kokua serotonin a me ka melatonin.

'alemona

Hua pisetakia, - keia mea i kekahi kumu maikai o ka makanekiuma, ko iala nāʻiʻo. He aho e Makuakane me ka hana o nā'alemona, no ka mea, na a me ka kalipuna. Kalipuna kōkua i ka lolo, e kō ka'aminoʻakika tryptophan e melatonin.

spinach

Spinach - keia mea i ka hoapili o ke kanaka, e loaa ana mai ka Kanikani'āʻula. He mea ole wale he kumu maikaʻi o ka tryptophan, akā, i waiwai i loko o folicʻakika, makanekiuma, wikamina _B6 a me C, a kokua i ka? Iecaianoaaiiie o serotonin a me ka melatonin. Eia hou kekahi, spinach he glutamine, he'aminoʻakika, he catalytic kino pakele o toxins.

ai huahana

Tryptophan ua hookomoia ma kaʻai nā huahana, no ka laʻana skinless ma ka moa a me Tureke. ʻO kekahi mea uuku hapa Ua lawa ia e lilo i ikaika a me kaʻoi kou moe.

Low-momona yogurt

E hoʻopiha i ke kino tryptophan, hui pu iho haʻahaʻa-momona Greek yogurt, ka meli a me ka maiʻa. Ke yoghurt a me ka maiʻa, pihaʻi me tryptophan, he okoa na maiʻa i waiwai i loko o carbohydrates. Inā 'oe e pōloli, e hiki ke hui aku i ka pa, a hiki oatmeal.

Beef ma luna o ka palaoa i ka berena

Wholegrain Hale Puhi Palaoa ka loa maikaʻi kēia, no ka mea, loaʻa nā wikamina a me makanekiuma. Hui pu iho i kēia berena me ka Beef piha o tryptophan, ke hui me ia i ka meli a me ka maiʻa.

e eiooaa? me ka waiū

E ole loa hoole i kaʻai i mua o ka hele ana i kahi moe, ka mea e ālai 'ia' oe, mai losing kaumaha. E aho ma mua o koʻu hoomanawanui ana'ku ia mai ka pololi, e ai kekahi me ka waiū. Ua loaʻa he wahi lihi iki o ke kumuʻiʻo a me ka tryptophan mea i loaʻa. Hui pu e eiooaa? Me ka waiū me ka hummus paha guacamole.

Kī i kuko

I ka pilikia wale nō ka hiki ole ke hoʻoponopono i ke kiaha o ke kī! He nui ka lāʻau lapaʻau kī i ka maikai kiaha dala hookoia, a ka mea i flavonoids. Ma kī a me ke kuko, aia no na waiwai e kōkua e hoʻonānea a pakele o ko mākou hopohopo hoʻopilikia.

Kī me ka lemona nini

Keia ua kekahi iala kī - lemona nini mea he kūlohelohe kiaha dala. Eia hou, e kokua i ke kaua me nā hiamoe kāna hana.

Kī me ka valerian

Valerian lōʻihi Ua kaulana like me ka mehana kiaha dala. People e inu i kēia kī, kaulana i ka hana hou i loko o ka hiamoe e like ai.

Kī a me hops

Ma hops i kiaha dala hookoia, no laila, hana ia i kī kōkua kaua Kanikani'āʻula. Ke noiʻi ike i ke kumu no ka waiwai i loaʻa ma loko o ka lau. Hops kōkua e Makuakane, me ka iini a me ka hana like melatonin. He He ala nui, akā, i kāheaʻia ma luna o - nā palapala! Mau huahana e kiai ana i ke ahiahi.

Coffee a me ka pahee inu

Oe paha ike ua caffeine stimulates ka Central ko mākou hopohopo nenoaiu. Inā 'oe e' ikepili koʻikoʻi i kēia mea,ʻaʻoleʻoe e e hiki ke hiamoe i kekahi mau hola.

kokoleka

'Aʻole loa i ka euanelio no sladoezhek kokoleka interferes me ka hiamoe. Dark kokoleka no hoi kekahi mau caffeine, a i kona hoʻohana ke ālai ia 'aʻe me ka hiamoe. Inā 'oe e' ikepili i ka caffeine, ai pouli kokoleka i loko o ke kakahiaka.

ka waiʻona i

'Ia ka waiʻona Aʻole e kōkua i ka haule hiamoe, me ke ku ei i mahaloia stereotypes. Ae, he aniani o ka waina, e kōkuaʻoe hoʻonānea, naʻe ke kino mea,ʻaʻole hiki ke luu i loko o ka hiamoe nui e pono ai no keia ola.

momomaʻai

Poina i ka burgers a me ka hau kalima. Fashion kiʻekiʻe i ka momona kino hōʻuluʻulu manaʻo hou, no laila, e ho'āla i ka ikehu 'ilikai a me ka mai ole hoʻonānea. Eia hou kekahi, momoma ai hiki i bloating a me ka indigestion mea e ole kōkuaʻoe e hoʻonānea i ka po. Ma ke kakahiaka ma hope o ia i kaʻai,ʻaʻoleʻoe e haha i ka ikaika.

Kiliala me ka puu o ka kōpaʻa

Mai Maiʻai sugary kiliala: ka mea, e hoala koke i ke koko kō pae, a laila ka mea, kulu ikaika, a negatively e loli ai i ka hiamoe. E koho i kekahi cereal, ma ka i no ua malama mau i emi malalo o elima nā huna o ke kōpaʻa.

Hot peppers a spicyʻai

Spicy ai mea nui wini kakala pūnao, akā, e malama oe i ala. Nā meaʻala e like me cayenne kekahi pahūpahū a Tabasco hōʻeleu i pūnao hoʻohana capsaicin, i ke kumu no kekahi heartburn.

Kumuʻiʻo a momona o ka aina awakea

Oe i manaʻo ia kumuʻiʻo-waiwai o ka aina awakea, e i satiety no ka lōʻihi manawa. Haʻawina Ua hoike ia i ka pilipaa o ka aina awakea ma loko hiamoe, a ālai ia 'ana me ka? Iecaianoaaiiie o serotonin.

maloo hua

Inu nui dala o kiʻekiʻe-puluniuʻai ke i indigestion a me ka colic i loko o kou hiamoe.

ka wai

Ia mea,ʻaʻole e pono ke inu i ka pono i mua o kona wahi moe. E like me ka hopena oe e ala mai kekahi mau manawa, e kipa i ka 'Ia. E ho'āʻo i ka inu emi loli no ekolu hora mua bedtime.

Pizza

A'āpana o ka Pizza, e lawa pono ai ka kou pololi, akā, i ka ia la oe e haha mai māluhiluhi. I ka hoʻohuiʻia o ka momomaʻakika i loko o ka waiū a me ka kamako meaʻai kākele i ka hopena maikaʻi 'ole ma ka hiamoe e like ai.

ka mineta

I kāpaeʻia na ka mineta i loko o ka auwina la. Peppermint hiki i heartburn, no laila, i ka po ia mea maikaʻi, e pale aku.

uliuli kī

Green kī - o ke ala nui, e kuni i ka mea oi momona, akā, mai e inu ia i bedtime. Ua kekahi mau caffeine a me ka stimulant 'ona e like me theobromine a me ka theophylline, a hoomahuahua i ka naau kōmi.

Palani fries me ka ketchup

Fastʻai ma loko hiamoe. Kaʻuala hailona o ke kaikea, ma ka hou, o kaʻakika kiʻekiʻe o ketchup, e like me ka hopena o oe e hana eha mai heartburn.

maka onion

Onions hiki i flatulence, i hana puʻe i loko o ka'ōpū. Aʻole ka loaʻoluʻolu aloha ia oe e ho'āʻo ana e hiamoe.

A nui ka nui o ka ai

Ia mea,ʻaʻole e pono ai i ka hoʻokēʻai ma mua ana i ka hiamoe, akā, i nā palapala e overeat. E like me ka hopena, i ke kino, e ia i ka lōʻihi manawa e hana ma luna o digesting ka ai, a 'o ia hoʻiʻoe eʻaʻole e hiki ke hoʻonānea.