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Vitamin Vitamin B1 alleviates sleeping problems Vitamin B3 normalizes sleep patterns Vitamin B6 helps to produce chemicals that regulate the sleep cycle Vitamin B12 is needed to control sleep patterns Pantothenic acid is needed to make anti-stress hormones
Minerals Calcium helps you to relax Magnesium calms the nerves Zinc is needed in increased amounts if you are taking extra vitamin B6
Other nutrients Amino acids tryptophan is a strong natural tranquillizer St John's Wort is a calming sedative Valerian promotes restful sleep
Food to Avoid
Stimulants such as caffeine (in coffee, tea, colas and chocolate), alcohol and nicotine.
Large meals dose to bedtime because they tax your digestive system, making it difficult to sleep. (อันนี้ไม่เห็นค่อยจะจริง เค้าทานพิซซ่าทั้งถาดก่อนนอนยังหลับสบายเลย . . )