When sleep is slightly disordered, sometimes it is possible to sleep healthily with a few changes in eating behavior. Generally speaking, eating too much can also cause fatigue and as a result, you still can’t sleep well. So if you want to sleep well, you should consider the following suggestions. 1. Eat dinner as early as possible The last hot dinner is best eaten before seven o’clock. At least 3 hours between eating dinner and going to bed. 2. Do not eat indigestible food in the evening especially sweet and greasy snacks such as chocolate or cookies and lemon soda. 3, eat less food that will be flatulent if you are sensitive, you should avoid eating food that will be flatulent at night such as: pods, onions, lettuce salad and whole grain products, because your stomach will not sleep well with flatulence. 4, choose something easy to digest: eat some fruit, salad, bread with lean meat slices or eat a little cheese. After eating these easily digestible foods, carbohydrates will promote the release of serotonin, which in turn promotes sleep. 5. Eat milk and honey regularly: hot milk with honey has long been used as an ideal sleeping drink in my grandmother’s generation. Milk brings tryptophan, honey brings glucose, these are the best prerequisites to promote serotonin start, cause sleep. 6, a good intake of magnesium minerals can assist in the night to stop the production of tension hormone ACTH and help sleep more peacefully and deeply. As many of us previously with the food intake of magnesium are too little, can be bad sleep, specifically eat some night with the mineral preparation, containing 200 to 300 ml of magnesium on the line (equivalent to the recommended dose for adults a day). 7, supplemental vitamin B complex especially vitamin B6 and niacin. Keep in mind: vitamin B6 is required for the production of serotonin and melatonin. Nicotinic acid can be formed from tryptophan in case of deficiency. Therefore, in brain metabolism, the “stolen” tryptophan for serotonin production (which promotes sleep) becomes deficient. It is recommended to drink one teaspoon of brewer’s yeast per day to make the best supply of vitamin B complex. 8, prohibit the morning and evening drinks containing caffeine some people are too sensitive to caffeine, in order to break down a cup of coffee within the caffeine, it takes 20 hours, so try to avoid drinking caffeinated beverages. 9, alcohol intake should be moderate if you drink more than one cup, it will inhibit deep sleep, and dreaming time is shortened. The result is that sleep is only very superficial, not conducive to rest, only feel very tired but still can not sleep. 10. They are sleeping pills that are not harmful to the body at all. Valerian, passion flower, wild hawthorn, linden flower, hops and fragrant bee flower, etc., all have meticulous sedative effect.