What food is good if you don't eat well in sleep

What food is good if you don't eat well in sleep, and you are also very upset when you sleep badly. With the increase of life pressure, many people's sleep quality becomes worse, and they often can't sleep well at night. Let's look at what food is good if you don't eat well in sleep and related information. What food is good if you don't sleep well? 1

If you don't sleep well, it is recommended to eat the following foods.

First, it is recommended to choose nut foods, such as almonds, walnuts, pistachios, etc., which are rich in tryptophan, magnesium ions and vitamin B6. Proper consumption can help you enter sleep quickly and prolong the deep sleep time.

Second, it is suggested to eat more lettuce vegetables, which have a good calming and tranquilizing effect because they contain lettuce.

Third, honey helps to improve the secretion of insulin, which makes tryptophan in the body enter the cerebral cortex more easily, plays a role in helping sleep and improves the quality of sleep.

Patients with poor sleep quality can be properly treated with dietotherapy, as follows:

1. You can drink a glass of milk or millet porridge before going to bed, which contains tryptophan and other chemicals, which helps to promote sleep;

2. If you have poor sleep and poor sleep quality in your daily life, you can eat foods containing vitamins, high-quality protein and dietary fiber in moderation, such as milk, bean products, lean meat and fish.

3. Fruits are helpful to sleep, such as bananas, apples and longan, which have a certain auxiliary effect on promoting sleep.

Dietotherapy can help improve sleep quality in daily life, but it can't be used as a treatment. When the sleep quality is poor, it is suggested to treat the cause and symptoms under the guidance of a professional doctor. What food is good if you don't sleep well 2

1. What to eat if you don't sleep well 1.1. Milk

We all know that drinking a cup of warm milk before going to bed can help us sleep better, and milk has a good effect on improving sleep quality. Because milk contains tryptophan, which is an essential amino acid for human body, it not only has the effect of inhibiting brain excitement, but also has the effect of making people feel tired, so drinking milk before going to bed can increase the hypnotic effect.

1.2. Longan

Longan meat nourishes the heart and spleen, nourishes blood and calms the nerves, and can cure insomnia, forgetfulness and neurasthenia.

1.3. Walnut

Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet. Therefore, eating some walnuts every morning and evening is beneficial to sleep.

1.4. Jujube

Jujube contains sugar, protein, vitamin C, organic acids, mucilage, calcium, phosphorus, iron, etc., which has the effects of invigorating the spleen and calming the nerves.

1.5, millet

Tryptophan is a substance that can help you sleep. This substance is not only found in milk, but also rich in millet. Its tryptophan content is the highest in cereals, and it has the effects of strengthening the spleen, regulating the stomach and sleeping.

2. Conditioning recipes for poor sleep

2.1. Add Zizyphus jujuba seeds to tea

Before 8 o'clock every morning, take 15g of green tea and brew it with boiling water twice, and drink it, and stop drinking tea after 8 o'clock; At the same time, the Ziziphus jujuba seeds are fried and ground into powder, and 1g of them are taken with boiled water before going to bed every night. Take it continuously for 3 ~ 5 days, and it will take effect.

2.2. Salvia miltiorrhiza crystal sugar water

Salvia miltiorrhiza 3g, add 3ml of water, fry with slow fire (low fire) for 2 minutes, remove residues, add appropriate amount of crystal sugar and cook for a while, and take it twice. Salvia Miltiorrhiza is bitter and slightly cold, which can promote blood circulation and soothe the nerves. It can soothe the nerves of patients with chronic insomnia, and improve the original diseases of patients with coronary heart disease and chronic hepatitis.

2.3. Ganmai Jujube Decoction

Float wheat 6g, licorice 2g, and jujube 15 pieces (core removed). First, the floating wheat and jujube are washed and soaked, and then the licorice is added and decocted. When the floating wheat and jujube are cooked, the licorice and wheat are removed, and the jujube is eaten twice and the soup is served. What food is good if you don't sleep well? 3

1 millet

Millet, also known as millet, tastes sweet, salty and cold. In Compendium of Materia Medica, Li Shizhen said that millet "cooks porridge to benefit the abdomen, replenish deficiency and open the stomach". Its * * * function lies in "strengthening the spleen, harmonizing the stomach and sleeping peacefully".

2 wheat

Wheat has the functions of nourishing the mind and benefiting the heart-qi, which is especially suitable for women's neurasthenia, restlessness and insomnia. In ancient times, there was Ganmai Jujube Soup, which was made of 6 grams of wheat, 5 jujubes, 1 grams of licorice, and 3 bowls of water. It was decocted to 1 bowl and taken at one time before going to bed.

3 glutinous rice

glutinous rice nourishes qi and blood, warms the spleen and stomach, and is suitable for all people with physical weakness and neurasthenia, especially boiled porridge or porridge with red dates, which can nourish and replenish deficiency, warm the five internal organs, replenish qi and soothe the nerves.

4 whole wheat bread

Eating whole wheat bread helps to promote the secretion of insulin, which will be converted into serotonin in the brain, which will help tryptophan to influence the brain and promote sleep. Eating a piece of whole wheat bread while drinking honey water is good for improving sleep quality.

5 Mulberry

Mulberry can not only replenish blood, but also soothe the nerves, which is suitable for people with neurasthenia and insomnia due to lack of heart and blood. Dizziness and insomnia are mostly caused by blood deficiency or nervous strain. You can eat mulberry honey, mulberry cream and mulberry wine made from mulberry, or take 3 grams of mulberry before going to bed every night to improve your sleep.

6 Grapes

Grapes not only contain a lot of sugar, but also contain lecithin, protein, amino acids, pectin, vitamins and minerals, which have the functions of supplementing nutrition and strengthening the body. According to "Shenlong Herbal Classic", it is "beneficial to qi, double strength and strong will." Grapes can strengthen the brain, strengthen the heart, stimulate appetite and increase the flow of qi, so they are suitable for people with neurasthenia and insomnia to eat more.

7 walnuts

Eating walnuts often is very beneficial to people's brain and nerves. It is rich in fatty oil, and its main components are unsaturated fatty acids, including vitamin A, vitamin B1, vitamin C, vitamin E and phospholipids, as well as trace elements such as calcium, phosphorus, iron, zinc and magnesium. Anyone with neurasthenia and insomnia should eat walnuts on an empty stomach in the morning and evening.

8 Lettuce

Lettuce contains a milky white slurry, which has the effect of calming the nerves and is non-toxic. It is most suitable for people with neurasthenia and insomnia. Lettuce with skin is cooked and sliced to drink soup, especially before going to bed, which has a certain effect of helping sleep.

9 arillus longan

arillus longan has the effects of nourishing blood, calming nerves and benefiting brain, and is a nourishing and brain-nourishing food, especially suitable for people suffering from neurasthenia, forgetfulness, insomnia, palpitation, dizziness and fatigue caused by over-thinking. People often use arillus longan, lotus seeds, Euryale ferox and other food materials, and take it with water and stew before going to bed. There are also 15 grams of longan meat, 6 grams of Ziziphus jujuba seeds, a cup of boiling water, and tea before going to bed at night.

1 lotus root

Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which can treat blood deficiency, insomnia and other diseases. Boil fresh lotus root with low fire, slice it and add some honey to eat, which can soothe the nerves and help sleep.

11 Milk

Milk contains two hypnotic substances, one is tryptophan, which can promote brain nerve cells to secrete the poet's sleepy neurotransmitter-serotonin, and the other is peptides that can regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to play a hypnotic role, making people feel comfortable all over, helping to relieve fatigue and promote sleep. For people with neurasthenia caused by physical weakness, the sleeping effect of milk is more obvious.

12 royal jelly

After taking royal jelly, the brain function is obviously improved, which can regenerate cells, increase tissue respiration and promote metabolism, and can improve insomnia symptoms caused by neurasthenia.