These foods contain amino acids, protein, magnesium, potassium and melatonin that can help you sleep.

Below, "Ask a doctor" will specifically introduce what you can eat to improve your sleep, hoping to solve some of your puzzles.

Sleep is closely related to diet. If you eat carefully, you may be able to sleep better at night.

(1) Warm milk

Milk contains tryptophan (an amino acid) which can promote sleep. Studies have shown that tryptophan in breast milk can help babies sleep healthily.

(2) Food rich in protein.

Chicken, beef, lamb chops, sesame seeds, soybeans and oats are all good sources of protein and tryptophan. But don't eat protein food before going to bed, because they are hard to digest.

(3) Foods rich in potassium

Potassium is an important element, which can help to relax muscles. People with sufficient potassium content are more likely to fall asleep, and the deep sleep time is longer. Foods rich in potassium include bananas, potatoes, plums, oranges, tomatoes and sunflower seeds.

In addition, potassium can also help to excrete sodium, which is conducive to lowering blood pressure.

(4) Foods rich in magnesium

Magnesium supplementation can help treat insomnia and sleep-related problems. Foods rich in magnesium include spinach, kale, dark green vegetables, cereal, almonds and walnuts.

(5) Foods rich in melatonin

Melatonin is a natural hormone, which can regulate the human sleep cycle or circadian rhythm. Foods containing melatonin include walnuts, tomatoes, almonds and raspberries.

(6) Drink soothing herb tea.

Drinking decaffeinated tea can help you sleep, chamomile tea can calm you down, and mint tea can relieve stomach upset. Drinking a soothing cup of tea before going to bed can also avoid wanting to eat supper.

There are foods that can improve sleep, and naturally there are foods that will affect sleep. Please avoid the following substances if you want to sleep well at night.

(1) calories junk food in off the charts.

Besides making people fat, junk food can also cause sleep problems. Eating too much will keep the digestive system active and you may want to go to the toilet in the middle of the night.

(2) Caffeine drinks

A small amount of caffeine can also affect sleep. Please reduce eating and drinking caffeinated foods or drinks, such as chocolate, cola and strong tea, 4-6 hours before going to bed.

(3) wine

Many people like to drink a little wine before going to bed, which can make people fall asleep quickly, but wine is a diuretic, and it is easy to get up at night after drinking, which greatly affects the quality of sleep. In addition, even if you can't stay up at night, alcohol can easily lead to mild dehydration in your body and wake up with a headache the next day.

(4) Spicy food

Eating too much can cause heartburn and make people feel uncomfortable and can't sleep. Try not to eat spicy food 4 hours before going to bed.

Short-term poor sleep will weaken people's energy, and long-term poor sleep will bring a series of serious health hazards.

Besides paying attention to diet, the following suggestions can also help us sleep better:

"Ask a doctor"-a team of doctors from the ancient city of Xi 'an, sharing scientific and practical health knowledge for you.