What food helps sleep and what food helps sleep?
1。
banana is actually a "sleeping medicine" wrapped in the peel. It is rich in serotonin and N- acetyl -5- methoxytryptamine, and also rich in magnesium which can relax muscles. 2。
Chrysanthemum tea Chrysanthemum tea has become the first choice for preparing tea drinks before going to bed, mainly because of its gentle sleeping effect, which is the best natural prescription for calming the mind. 3。
honey dropping a few drops of honey into warm milk or vanilla tea is also helpful to relax before going to bed. 4。
It has long been known that a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acid. And calcium can help the brain make full use of this tryptophan.
5。 Oatmeal Oatmeal is a valuable bedtime snack, which contains abundant N- acetyl -5- methoxytryptamine.
it's perfect to cook a small bowl of cereal and mix it with a little honey. 6。
a small amount of dried cherries can provide the necessary serotonin to promote the synthesis of carbohydrates, thus better improving the quality of sleep. 7。
tryptophan and vitamin B6 contained in halibut can effectively help sleep and improve sleep quality. Moreover, the taste of flounder is mild, and the meat is also very textured, which can meet people's needs for food taste and taste.
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what foods help you sleep? -
Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to play an anesthetic and analgesic role similar to opium, which makes people feel comfortable and is conducive to relieving fatigue and falling asleep.
For people with neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious. Xiaomi: Of all the grains, millet contains the most tryptophan.
In addition, millet contains a lot of starch, which can easily make people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain. Walnut: In clinic, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.
The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take 15g before going to bed. The effect is very obvious. Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibition of brain cells, and play a role in calming the nerves.
Eating some sunflower seeds after dinner can also promote the secretion of digestive juice, which is beneficial to digestion, stagnation and sleep. In addition, jujube, honey, vinegar and whole wheat bread are also helpful to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the effect of invigorating the spleen and calming the nerves.
After dinner, cooking soup with Chinese dates can speed up the time of falling asleep. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining all kinds of medicines. If you want to sleep well, drinking a cup of honey water before going to bed can play a certain role.
Vinegar contains a variety of amino acids and organic acids, which can obviously relieve fatigue and help you sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.
which foods can help you sleep
Some foods can help you sleep. Nutritionists point out that this is related to some of the ingredients. In this respect, there are eight kinds of foods with the most obvious effects: < P > Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to play an anesthetic and analgesic role similar to opium, which makes people feel comfortable and is conducive to relieving fatigue and falling asleep. For people with neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious.
millet: among all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which is easy to make people feel full after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain.
Walnut: clinically, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific eating method is to mix it with black sesame seeds, mash it into a paste, and take 15 grams before going to bed. The effect is very obvious.
sunflower seeds: sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells, and play a role in calming the nerves. Eating some sunflower seeds after dinner can also promote the secretion of digestive juice, which is beneficial to digestion and help sleep.
In addition, jujube, honey, vinegar and whole wheat bread are also helpful to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the effect of invigorating the spleen and calming the nerves. Cooking soup with jujube after dinner can speed up sleeping time. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining all kinds of medicines. If you want to sleep well, drinking a cup of honey water before going to bed can play a certain role. Vinegar contains a variety of amino acids and organic acids, which has a very obvious effect on eliminating fatigue and can also help sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.
Eating five kinds of food is easy to lose sleep
As many people know, caffeinated food will affect the nervous system and has a certain diuretic effect, which is a common cause of insomnia. In fact, in addition, eating spicy food for dinner is also an important reason that affects sleep. Pepper, garlic, onion, etc. will cause burning sensation and indigestion in the stomach, which will affect sleep. After eating greasy food, it will increase the workload of the intestine, stomach, liver, gallbladder and pancreas, and the nerve center will keep it in a working state, which will also lead to insomnia. There are also some foods that will produce more gas during digestion, which will cause abdominal distension and hinder normal sleep, such as beans, Chinese cabbage, onions, corn, bananas and so on.
Drinking alcohol before going to bed was once thought by many people to promote sleep. However, recent studies have proved that although it can make people fall asleep quickly, it keeps their sleep in the shallow sleep period and makes it difficult to enter the deep sleep period. Therefore, even if a drinker sleeps for a long time, he will still feel tired after waking up.
Good eating habits can make you sleep well.
When and how much you eat for dinner are also important factors that affect your sleep. Studies have proved that if a person wants to sleep at 1 o'clock in the evening, the ratio of three meals is preferably 4∶4∶2, which can not only ensure the supply of energy during exercise, but also rest the gastrointestinal tract during sleep. Generally speaking, dinner should not be too full, which is most beneficial to sleep.
in addition, it is best to arrange dinner about 4 hours before going to bed. Sleeping after eating will keep the exhaust gas stranded and affect sleep. People with neurasthenia should eat a single flavor of food for dinner, not a mixture of five flavors; The food should be hot and cold evenly. Developing good eating habits is more conducive to sleep.
What food can help you sleep
Food that can help you sleep
The following foods can help you hypnotize:
(1) Vinegar hypnosis: Some people are too tired to sleep at night after a long journey, so you can take it slowly with a spoonful of vinegar mixed with warm water. Meditate and close your eyes after drinking, and you will soon fall asleep.
(2) sugar water hypnosis: if it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easy to fall asleep.
(3) Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids in human body, which not only inhibits brain excitement, but also can make people feel tired. It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people sleep, which can make people fall asleep quickly.
(4) Fruit hypnosis: People who suffer from excessive fatigue and insomnia can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.
(5) Bread hypnosis: When you have insomnia, eating a little bread can calm you down and urge you to sleep.
[6] Xiaomi hypnosis: Xiaomi is rich in nutrients, and its tryptophan content is the highest among cereals. Chinese medicine believes that it has the effects of strengthening the spleen, harmonizing the stomach and sleeping. How to eat: Take a proper amount of millet, add water to cook porridge, eat it at dinner or before going to bed, which can achieve the effect of sleeping.
(7) Hypnosis of fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, and has the effects of clearing away heat, nourishing blood and relieving annoyance. It can treat insomnia due to blood deficiency. How to eat: take fresh lotus root and simmer it with low fire. After slicing, add appropriate amount of honey, which can be eaten at will, and has the effect of calming the nerves and falling asleep.
⑻ Sunflower seed hypnosis: Sunflower seed is rich in protein, sugar, vitamins, amino acids, unsaturated fatty acids, etc. It has the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol. Taking a handful of sunflower seeds every night has a good sleep effect.
⑼ Lotus seed hypnosis: Lotus seed is fragrant and delicious, and has the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. In recent years, biologists have confirmed through experiments that the ingredients such as liensinine and aromatic glycoside contained in lotus seeds have sedative effects; After eating, it can promote the secretion of insulin by pancreas, and then increase the supply of 5-hydroxytryptamine, so it can make people fall asleep. Taking sugar boiled lotus seeds before going to bed every night will have a good sleep-helping effect.
⑽ Jujube hypnosis: Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., which has the effects of invigorating spleen and calming nerves. Use jujube 3~6g every night, and add some water to cook, which will help you sleep.
⑾ Sleeping-promoting drink: Take 1g sliced onion, soak it in 6mL distilled liquor, and take it out after one week. Use 1ml of onion wine, about 9ml of milk, 1 egg and half an apple to juice. After blending, drink it 3 minutes before going to bed.
⑿ Lettuce hypnosis: Lettuce contains a milky white serosity, which has sedative and sedative effects and is non-toxic, and is most suitable for neurasthenia and insomnia. When in use, the lettuce is sliced with skin and cooked to drink soup, especially before going to bed, which is more effective in helping sleep.
Here's a little bit, I hope it will help you.
Some foods can play a role in sleeping, and nutritionists point out that this is related to some of its ingredients. In this respect, there are eight kinds of foods with the most obvious effects: < P > Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to play an anesthetic and analgesic role similar to opium, which makes people feel comfortable and is conducive to relieving fatigue and falling asleep. For people with neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious.
millet: among all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which is easy to make people feel full after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain.
Walnut: clinically, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific eating method is to mix it with black sesame seeds, mash it into a paste, and take 15 grams before going to bed. The effect is very obvious.
sunflower seeds: sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells, and play a role in calming the nerves. Eating some sunflower seeds after dinner can also promote the secretion of digestive juice, which is beneficial to digestion and help sleep.
In addition, jujube, honey, vinegar and whole wheat bread are also helpful to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the effect of invigorating the spleen and calming the nerves. Cooking soup with jujube after dinner can speed up sleeping time. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining all kinds of medicines. If you want to sleep well, drinking a cup of honey water before going to bed can play a certain role. Vinegar contains a variety of amino acids and organic acids, which has a very obvious effect on eliminating fatigue and can also help sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.
What kind of food can help you sleep
1. Foods rich in pineal gland can improve your sleep because the quality of your sleep is closely related to a substance called pineal hormone in your brain.
At night, darkness will * * * the human body synthesize and secrete pinecone, which will act on the sleep center through blood circulation and make the human body feel sleepy. At dawn, the pineal gland will be less exposed to light, which will make people wake up from sleep.
The study found that after entering middle age, the pineal hormone in human body will gradually decrease, and it will be one quarter of that in youth at the age of 4. At the age of 5, it is one sixth; At the age of 6, it will drop to one tenth. Therefore, middle-aged and elderly people can promote sleep by supplementing foods rich in pinecone.
This kind of food includes oats, sweet corn, tomatoes and bananas. Second, the excitability of caffeine-resistant food tea will affect sleep.
Therefore, if drinking more tea during the day affects sleep, you can soak a few grams of Ziziphus jujuba seeds in water before going to bed, or cook porridge with Ziziphus jujuba seeds and rice, and drink a small bowl before going to bed. Semen Ziziphi Spinosae contains Ziziphi Spinosae saponin A, Ziziphi Spinosae saponin B, betulinic acid, betulin and three sterols, which can reduce the content of norepinephrine in blood, thus fighting against poor sleep caused by caffeine.
3. 5- hydroxytryptamine-inhibiting foods If you are often sleepy during the day and have trouble sleeping at night, you can eat a piece of steamed bread or bread before going to bed. Because this kind of people secrete more tryptophan during the day, tryptophan will be converted into 5- hydroxytryptamine, which has hypnotic effect and will lead to drowsiness, but at night, there is not enough tryptophan in the body, so it is difficult to sleep peacefully.
Therefore, eating some steamed bread and bread at night can increase the tryptophan content in the body and make people fall asleep easily. 4. Foods for regulating nerves If zinc and copper are not enough for a long time, after a period of time, the human body will affect the energy metabolism of brain cells and the regulation of the nervous system due to the lack of these two trace elements, and endocrine is often in a state of excitement, so trouble sleeping.
In this case, eating more foods rich in zinc and copper, such as oysters, fish, lean meat, shrimp and eel, can effectively improve the symptoms of neurasthenia and ensure a good sleep. [page 5. Kiwifruit sleep disorder is related to excessive arousal of the central nervous system and excessive excitement of sympathetic nerves, or influenced by the massive secretion of stress hormones. Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of nerve conduction substances, especially calcium, and has the functions of stabilizing emotions and inhibiting sympathetic nerves.
mixing kiwi fruit with milk, honey, ice cubes, etc. into an iced drink in summer is not only beneficial to the absorption of vitamin E in fruit seeds, but also has the effect of increasing skin elasticity.