Some people often wake up in the middle of the night to find something to eat, thinking that eating something can help them fall asleep. This needs to correct a concept, that is, if you want to "eat something to solve insomnia" when you wake up in the middle of the night, you will take a detour, because whatever you eat will increase the burden on your stomach, thus affecting your sleep, but instead of improving the quality of your sleep.
We can choose foods and drinks that can improve the quality of sleep and eat them before going to bed to promote a good sleep, so that we can give full play to the sleep-promoting characteristics of these foods and drinks.
Almond is a kind of nut with many health benefits, for example, because 1 ounce (about 28g) of dry roasted almond contains18% of phosphorus and 23% of riboflavin required by adults every day. At the same time, it can meet 25% of men's daily manganese demand and 31%of women's daily manganese demand.
Eating almonds regularly can reduce the risk of some chronic diseases (such as type 2 diabetes and heart disease), mainly due to their monounsaturated fat, dietary fiber and antioxidants. The antioxidants contained in almonds can protect human cells from harmful inflammation, which may lead to these chronic diseases.
When it comes to almonds, it can also help improve the quality of sleep, because almonds contain melatonin. Melatonin can help regulate the body's internal biological clock. It signals the body to prepare for sleep.
Adequate intake of magnesium can help improve sleep quality, and almonds are rich in magnesium. Studies have shown that magnesium helps to lower the level of stress hormone cortisol, because high levels will interrupt sleep.
Biological research shows that:
One study examined the effects of feeding 400 mg of almond extract on rats. Finally, it was found that rats slept longer and deeper than those who did not eat almond extract.
If you want a high quality of sleep, then one serving of almonds (about 25 grams) is enough.
Chamomile tea is famous for its rich flavonoids, which are antioxidants and can usually prevent inflammation that leads to chronic diseases, such as cancer and heart disease.
There is also some evidence that drinking chamomile tea can strengthen the immune system, reduce anxiety and depression and improve skin health. Of course, most importantly, chamomile tea has some unique characteristics, which can improve the quality of sleep.
Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in the brain, which may promote rapid and deep sleep and reduce insomnia.
20 1 1 year, a study on 34 adults found that compared with people who did not take the extract, people who took 270 mg of chamomile extract every day for one month increased their sleep speed by 15 minutes, and the time to wake up at night decreased by 15 minutes.
Another study found that women who drank chamomile tea for two weeks had improved their sleep quality compared with women who didn't drink it.
If you want to improve the quality of sleep, drinking chamomile tea before going to bed is undoubtedly worth trying.
Kiwifruit is a kind of low-calorie and nutritious fruit. A kiwifruit only contains 42 calories, but it contains a lot of nutrients, including about 71%vitamin C, which provides men and women with 23% and 31%of their daily vitamin K respectively.
Kiwifruit contains moderate amounts of folic acid, potassium and several trace minerals. Eating Kiwifruit is very beneficial to human digestion and health, reducing inflammation and lowering cholesterol. These effects are attributed to the abundant fiber and carotenoid antioxidants they provide.
In a four-week study, 24 adults ate two kiwifruits one hour before going to bed every night. At the end of the study, participants fell asleep 42% faster than those who didn't eat anything before falling asleep.
In addition, their ability to stay awake all night has improved by 5%, and their total sleep time has also increased by13%.
The sleep-promoting effect of kiwifruit is largely attributed to serotonin, also known as serotonin. Serotonin is a brain chemical, which helps to regulate the sleep cycle and happy mood of human body.
Interestingly, the rate of 5- hydroxytryptamine synthesis in women's brains is only half that of men, so if a female friend suffers from insomnia, eating 1-2 kiwifruit before going to bed may help you fall asleep faster and keep sleeping longer.
Cherry juice has some impressive health benefits. Besides magnesium and phosphorus, it is also a good source of potassium.
A coffee cup (about 240 ml) of cherry juice can meet a woman's daily17% potassium and a man's13% potassium. In addition, it is also rich in antioxidants, including anthocyanins and flavonols.
Cherry juice can help sleep, so it has been applied to the study of relieving insomnia. Its sleep promoting effect is attributed to its large amount of melatonin.
In a small study, adults with insomnia drank a coffee cup (about 240 ml) of cherry juice twice a day for two weeks. Compared with the samples that didn't drink cherry juice, they slept for 84 minutes longer and produced better sleep quality.
If you have difficulty falling asleep or suddenly wake up at night and can't fall asleep again, it's worth trying to drink some sour cherry juice.
Passionflower is a kind of fragrant and delicious fruit, which has the reputation of "king of juice". Also known as suffering fruit, Brazil fruit, rattan peach, passion fruit, lotus flower, western bow, lotus flower, eggplant flower, when counting grass.
Passionflower is rich in flavonoid antioxidants, which can reduce inflammation, enhance immunity and reduce the risk of heart disease.
In addition, studies have shown that passion fruit soaking in herb tea can relieve anxiety.
The antioxidant apigenin may be one of the reasons why passion fruit can relieve anxiety. Apigenin can help solve the problem of insomnia by combining with some receptors in the brain.
There is also some evidence that passion fruit increases the production of brain chemical γ -aminobutyric acid (GABA). The role of GABA is to inhibit other brain chemicals that induce stress, thus helping people to calm down from the state of excessive excitement.
Therefore, using passion fruit to make tea or eat passion fruit will help promote sleep, so drinking passion fruit tea before going to bed will help insomnia.
In the 7-day study, 4 1 adults drank a cup of passion fruit tea before going to bed. Compared with the samples that don't drink tea, people who drink passion fruit tea find that the quality of sleep all night is much better.
Several other foods and drinks introduced below also have the characteristics of promoting sleep. For example, they contain a lot of tryptophan, which can help you sleep.
Adequate sleep is very important for your health. The above-mentioned foods and drinks will help, because they contain hormones and brain chemicals that regulate sleep, such as melatonin and serotonin.
These foods contain a lot of specific antioxidants and nutrients, such as magnesium and melatonin, which can improve the quality of sleep by helping people fall asleep faster or for a longer time.
In order to get the benefits of enhancing sleep, it is best to eat them 2-3 hours before going to bed. Eating these foods before going to bed may cause digestive problems, such as acid reflux.
Generally speaking, this paper introduces some specific functions of food and drink in promoting sleep, but keeping happy mood, letting go of psychological burden and finding solutions to release stress are the real ways to alleviate the harm caused by insomnia.