Low fat corn flakes. They encourage the body to produce serotonin. Neurochemical reactions will make you feel calm and peaceful, and milk fat will slow the digestion process. As a result, "go to sleep" the body is asleep and you.
Oatmeal and bananas. These rich melatonin foods relieve tension from a stressful day, will help you relax and fall asleep quickly. Cup of yogurt with two tablespoons of raw nuts. These sources of lysine and arginine should be consumed a few hours before the intended bedtime, and then he really will quickly come.
A handful of sesame seeds (sesame), storehouse of tryptophan causes the sleep amino acid. There is no sesame at hand, the same effect can have a protein lean Turkey meat.
Foods rich in vitamin C. Red bell peppers, citrus fruits, cabbage, black currants will prevent the formation in the body of cortisol, the hormone of "stress" and your sleep will be strong and serene.