What food does insomnia eat at night to promote sleep? With the continuous development of society, the pace of people's life is getting faster and faster, and the pressure is getting bigger and bigger, which leads to many people's long-term insomnia. Let's take a look at what food can promote sleep in the evening.
What food to eat for insomnia at night to promote sleep 1 first, oatmeal.
Oatmeal is rich in minerals such as calcium, iron, zinc, phosphorus and dietary fiber. On the one hand, it can promote cholesterol excretion, improve blood circulation and promote wound healing. On the other hand, oatmeal can promote the production of melatonin, thus causing drowsiness and promoting sleep.
Second, milk.
Milk is not only a good source of calcium supplement in daily life, but also contains tryptophan and peptides, which has the functions of calming the nerves, nourishing the heart and benefiting qi. For people suffering from neurasthenia, climacteric syndrome and insomnia, drinking a small glass of warm milk before going to bed can better help insomnia sleep peacefully and improve the quality of sleep.
Third, red dates
As we all know, red dates have remarkable effects of nourishing yin and strengthening yang. Because of its exact health care function, it can be cooked into tremella jujube porridge, lotus seed jujube soup and so on for food supplement. Jujube has the effects of nourishing blood, calming nerves, tonifying deficiency and benefiting qi. Patients who are usually dreamy and easy to wake up can drink jujube porridge properly.
Fourth, Xiaomi
Millet contains the most abundant tryptophan in grain. Tryptophan can promote the secretion of serotonin by nerve cells and regulate nerve function and contact fatigue. Moreover, millet can be adjusted, and after drinking millet porridge, it will have obvious satiety, and it can also increase tryptophan level and improve sleep by stimulating insulin secretion.
Fifth, lotus root starch
Lotus root powder has the functions of clearing heat and cooling blood, invigorating spleen and benefiting qi, and has high iron content, so it is a good food for supplementing iron and nourishing blood in daily life. Mix lotus root starch and add some honey, it will become a delicious snack. Lotus root powder has a good relieving effect on insomnia patients with blood deficiency.
Sixth, Lily
Lily has extremely high medicinal value, and has the effects of nourishing yin and clearing away heat, nourishing essence and blood, calming the heart and calming the nerves, invigorating the spleen and nourishing the stomach. Dried lily can stew soup, which can better relieve fatigue, irritability, insomnia, dreaminess, trance and other symptoms. Especially for women, proper consumption can also help beauty beauty.
What food to eat for insomnia at night to promote sleep 2 1, warm milk
Milk can improve sleep. Drinking a cup of warm milk before going to bed is well known, because milk contains tryptophan, which can play a certain calming role, and calcium in milk can help the brain fully absorb tryptophan. It plays a role in promoting sleep to a certain extent.
2. honey
It has a good effect of benefiting qi and is suitable for all ages. It is a good sleeping food, and drinking a cup every morning can have a good laxative effect.
3. Chrysanthemum tea
It has a certain calming effect and can help people relax their nerves and bodies, especially for people who have been engaged in computer work for a long time.
4. Walnut
Can relieve neurasthenia, play a good role in helping sleep, eat more walnuts, and have the effect of nourishing the brain. It is rich in calcium, phosphorus and other mineral elements.
5.bananas
It has a good sleeping effect, besides calming serotonin, it can also relax muscles. In addition, bananas can also play a good laxative role.
6. Lotus seeds
Being flat and sweet can soothe the nerves and tonify the spleen and kidney, and lotus seeds can treat insomnia to a certain extent.
What food does insomnia eat at night to promote sleep? 1. Heat a glass of milk.
Tryptophan in pure milk helps sleep. Speaking of milk, let me say a little more about the knowledge of choosing high-quality milk. For example, if you look at the ingredients list, the first one is raw milk, and the one without any food additives is pure milk. The nutritional value of this milk is relatively high, and the protein is above 3.0 per 100g. In addition, if we drink milk every day, it is recommended to order yogurt or fresh milk and deliver it home by express delivery. Fresh milk has shorter shelf life and higher nutritional value than pure milk. Drink 500 ml of milk every day and supplement more than 500 mg of calcium. Our daily calcium intake is 800-1200mg.
Second, Ziziphus jujuba seed calms the heart and calms the nerves.
Menopausal women are often restless at night and can't sleep. They really need to calm down and calm their nerves. Here, nutritionists in Xiong Miao recommend Ziziphus jujuba seeds for eliminating troubles, quenching thirst, calming the heart and calming the nerves.
Recommend a prescription for insomnia: 9 grams of Ziziphus jujuba seed and 9 grams of Lophatherum gracile. Drinking boiled water from bamboo leaves and 9 grams of Ziziphus jujuba seed powder one hour before going to bed has a calming effect.
Third, eat a light dinner before going to bed.
Eat until 70% full, and dinner time is around 7 o'clock. Don't be too late. Eating too late and overeating prolong the digestive burden of the stomach. Therefore, in line with the principle of eating early and digesting early, the stomach will not make you uncomfortable when you sleep, and you will calm down and go to sleep.