Makemake nui hiamoe? A laila, hoʻokomo i loko o kouʻai hoʻi, i kēia mau 23 huahana

Aia, ua nui na mea i hiki hoʻoikaika 'ana i kou hiamoeʻana, no ka laʻana, hua auau a me ka pāʻoihana e moe me ka lole. Eia naʻe, i kouʻai hiki i ke alanui e hiamoe i aloha ia. Eia mea he papa inoa o kaʻai i, e kōkuaʻoe hoʻoikaika i ka pono o ko lākou hiamoe.

pipi

Pipi he lawa tryptophan -ʻakika, a ua komo i loko o ka? Iecaianoaaiiie maoli o melatonin. He He hōmona e kōkua mākou kino, e hooponopono i ka hiamoe. Eia hou kekahi, pipi no hoi he wikamina _B3, a me ka hao, a kōkua i ka höʻike aku ka iini.

punanā hua

Kēia iʻa mea he kumu maikaʻi o ka Omega-3 momoma nāʻakika, i mea pono no i ka rula o ka hiamoe pōʻaiapuni.

Salemona

Salemona no hoi kekahi mau Omega-3, aʻo ka mea, he maikaʻi nani no ka o ka aina awakea, ina oe makemake e kiʻi i ka maikaʻi po ka koena.

halibut

'O kēia kekahi iʻa, a e malama i ou wahi lihi iki o ka Omega-3.

kaʻuala

Kaʻuala E e hoʻohana ole wale ma Halloween. Ua hiki ke kapa superfood i ka hiamoe, no ka mea, na ka hailona o ke kalipuna, makanekiuma, Omega-3, ke keleawe a me ka chromium. A pau o kēia mau eiiiiiaiou he hoʻonui i ka hana o ka hiamoe.

asparagus

Asparagus he wikamina B, kalipuna a me ka makanekiuma, aʻo ia ka maikaʻiʻaoʻao pa, oia no no kaʻaina awakea.

beet

Ma kēia nō hoʻi ka hailona o ke kalipuna a me ka makanekiuma, i mea nele, i loko o ke kino o na mea he nui kanaka. Deficiency o kēia mau kumu hele aku ai i ka hoʻohuikau 'o ka hiamoe one i.

artichokes

Inā 'oe ka mea paʻakikī i ka hiamoe loaʻa, e ho'āʻo e hui i ka artichokes i kāuʻai. ua piha ka hao, a kokua i ka höʻike aku ka iini lakou.

ka līoho

I ka hoʻohana 'ia o ka līoho i mea he waiwai kahi o ke tryptophan, ke kōkua hiamoe oe ma ka po.

avocado

Ua huli mai, toast me ka avocado no ka awakea ke kōkua hiamoe maikaʻi i ka po oe. Ua loaʻa he wahi lihi iki o B nā wikamina, i kōkua hooponopono hiamoe.

greenery

Leafy greens e like me spinach, Chinese cabbage, ua piha oia me ka makanekiuma a me nā wikamina B, i kōkua i ka hoʻoikaika 'ana i ka hiamoe.

broccoli

Broccoli he he hailona o ka hao, akā, i kēia mea,ʻaʻole kona wale lanakila. Ua huli mai i keia nō kōkua e hoʻopau caffeine i loko o kou kino, i ke ālai ia 'aʻe i kou hiamoe.

lāʻau ikiʻai wale

Legumes nā ka papapa maka, papapa, soybeans a me peas. Ka mea, i waiwai i loko o B nā wikamina a me folicʻakika, nolaila, he hoʻonui i ka rula o ka serotonin.

'alemona

ua piha o ka mahuaola i hoʻonui i ka olakino hiamoe, me Omega-3, B nā wikamina, makanekiuma a me ka kalipuna alemona.

walnuts

Ai walnuts ke kōkua hiamoe maikaʻiʻoe, no ka mea, ka mea, iloko ona tryptophan, kalipuna, makanekiuma a me ka selenium. Oe keʻai ia wale paha i hoʻohuiʻia i salads a me nā meaʻai māmā.

ota

Plain oatmeal me ka hua a me ka hua pisetakia, e kōkuaʻoe e noho piha. Eia hou kekahi, ota na ka hailona o ke keleawe, a ua pili i ka hana hou i loko o ka hiamoe e like ai.

buckwheat

Like ota, buckwheat he keleawe a me ka puluniu e kōkua hooponopono ke koko mahi kō pae a me kou hiamoe.

Greek yogurt

Greek yogurt mea oi loa aku hoi pono no ka poe kanaka, ka poe i pilikia e haule ana e hiamoe ana. Ua loaʻa probiotics, a hiki i ka loli? Iecaianoaaiiie o melatonin.

skim me ka waiū

Inā 'oe makemake i ka pō meaʻai māmā, ia mea maikaʻi, e koho haʻahaʻa-momona e eiooaa? Me ka waiū. O ka holo ana, ma mua ana e hiamoe maikaʻi,ʻaʻole eʻai,ʻaʻole i ka puʻe kou kino, e holo i ka pau kaʻina hana o ka digestion. Akā, ma ka loa hoopii, e haawi mai ana kāu mau koho a hiki i ka bata e like me ka mea loaʻa kiʻekiʻe pae o ka tryptophan.

maia

Ka mea, i ka puu o ka makanekiuma, i kokua hooponopono i ka hiamoe kalapona.

ʻawaʻawa cherries

Mau hua iloko o ka huina nui o ka melatonin hoʻohālikelike i nā hua.

kiwi

Kiwi kōkua mākou kino hua serotonin, i loli ai i naʻau i loko.

lāʻau lapaʻau kī

Lāʻau lapaʻau kī ke kōkuaʻoe hoʻonānea mua bedtime. Koho lavender a chamomile, a i ka loa ikaika calming hopena.