As we all know, banana is also known as "happy banana", it is one of the most common fruits in our life, because the banana itself is easy to use the human body to digest, so no matter how young or old, you can feel at ease to consume, and supplement the balanced nutrition. In addition, the banana is still wrapped in the peel of the "sleeping pills", it is rich in complex amines and N-acetyl-5-methoxytryptamine, but also rich in magnesium can make muscle relaxation, you can relieve muscle fatigue, if you put the orange and orange fruits on the pillow, its fresh and sweet smell can also promote sleep.

/iknow-pic.cdn.bcebos.com/a044ad345982b2b73686716e3dadcbef76099b7b "target="_blank "title=""class="ikqb_img_alink">/iknow- pic.cdn.bcebos.com/a044ad345982b2b73686716e3dadcbef76099b7b?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2CCh_800%2Climit_1% 2Fquality%2Cq_85%2Fformat%2Cf_auto "esrc="/a044ad345982b2b73686716e3dadcbef76099b7b"/>

2. Warm milk

Drinking a cup of warm milk before bedtime to help you sleep has long been known that this is the case. Because milk contains two hypnotic substances: one is tryptophan, which promotes the brain nerve cells to secrete the neurotransmitter that makes people drowsy --- pentazocine; the other is the physiological function of the peptide, which has a regulatory effect, the "opioid peptides The other is a peptide that has a regulatory effect on physiological functions, of which "opioid-like peptide" can be combined with the central nervous system to play a role similar to opium anesthesia, analgesia, so that people feel comfortable all over the body, which is conducive to lifting the fatigue and sleep. The gentle milk in the bottle, and then slowly slipped into the stomach, that will bring you a return to the warmth of childhood, gently telling you to "relax, everything is fine.

3. Vinegar

After a long trip, if you are overworked and have a hard time sleeping at night, you can use a tablespoon of vinegar to add to warm water and take it slowly. This is because vinegar contains a variety of amino acids and organic acids, has a very significant effect of eliminating fatigue, but also accelerate the body's blood circulation, improve the ability of hemoglobin to carry oxygen, improve the body parts due to fatigue caused by the lack of oxygen, enhance the metabolism of the system, is conducive to the body of carbon dioxide and the discharge of exhaust, so that the body can be relaxed and restore fatigue. After drinking it, meditate and close your eyes, and you will soon enter dreamland.

4. Whole wheat bread

Whole wheat bread for some people focusing on a healthy diet has long been unfamiliar, it is very ideal for weight loss food. It can provide the body with rich crude fiber and carbohydrates. A slice of whole wheat toast with tea and honey can help the body release an insulin that enables tryptophan to reach the human brain and be converted there into complex amines. It's like someone whispering in your ear, "It's time to go to bed whoo."

/iknow-pic.cdn.bcebos.com/d52a2834349b033b9737b47019ce36d3d439bdd9 "target="_blank "title="" class="ikqb_img_alink">/iknow- pic.cdn.bcebos.com/d52a2834349b033b9737b47019ce36d3d439bdd9?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1% 2Fquality%2Cq_85%2Fformat%2Cf_auto "esrc="/d52a2834349b033b9737b47019ce36d3d439bdd9"/>

5. Oats

Oats are rich in soluble fiber and protein, which can give a sense of satiety. If you feel hungry before going to bed, eating oats can help to hold down your appetite. In addition, oats are also a valuable bedtime snack, which is rich in N-acetyl-5-methoxytryptamine, a substance that has the property of calming and restoring the nerves, which can help you get a good night's sleep. Cook a small bowl of oats, add a little honey mixed with it is more than appropriate, both a delicious late-night snack, but also to help you sleep a good product

6. lettuce

Lettuce is a kind of crisp texture, fresh taste of vegetables, whether it is cold or stir-fried can be made into a gourmet food. In addition, lettuce also has a milky white pulp, this white pulp has a magical tranquilizing effect, very suitable for neurasthenia and insomnia people take. When used, the lettuce with skin cut into slices cooked, boiled into soup to drink, especially at bedtime, more has a very good effect to help sleep.

7. Lotus seeds

Lotus seeds taste fresh and delicious, with the heart and spleen, nourishing blood and tranquility, etc., of which the heart of the lotus seeds also has the effect of lowering the fire. In recent years, biologists after repeated tests confirmed that lotus seeds contain lotus alkaloids, aromatic glycosides and other components have a sedative effect, after eating can promote pancreatic secretion of insulin, which can increase the supply of 5 hydroxytryptophan, which is called hydroxytryptophan is to determine the quality of sleep is an important component of the quality of sleep, so it can make a person fall asleep. Therefore, every night before going to bed with sugar boiled lotus seeds will have a good sleep aid.

8. jujube

Jujube sweet taste, has the effect of blood, is the favorite of many girls, in addition, jujube in the material contained in the sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., has the effect of replenishment of the spleen, tranquility. If you feel insomnia or nervousness, try to use jujube 30 to 60g every night, add the right amount of water to cook, or with the lily porridge to eat, I believe that can help you get to sleep.

/iknow-pic.cdn.bcebos.com/a8ec8a13632762d05500ef15acec08fa513dc65a "target="_blank "title="" class="ikqb_img_alink">/iknow- pic.cdn.bcebos.com/a8ec8a13632762d05500ef15acec08fa513dc65a?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1% 2Fquality%2Cq_85%2Fformat%2Cf_auto "esrc="/a8ec8a13632762d05500ef15acec08fa513dc65a"/>

9. Millet

Millet porridge has a "ginseng soup" reputation. This is because millet contains a variety of vitamins, amino acids, fats and carbohydrates, high nutritional value, per 100 grams of millet containing 9.7 grams of protein, 3.5 grams of fat, are not less than rice, wheat. Millet in addition to rich in nutrients, but also contains a substance called tryptophan, this substance through the body's decomposition and absorption can relax the nerves, and millet in the content of tryptophan for the first cereal. According to Chinese medicine, long-term consumption of millet has the spleen, and stomach, sleep and other effects. Millet with water to cook porridge, dinner consumption or bedtime consumption, can play a sleeping effect.

10. Gui Yuan

Gui Yuan is a fruit that many of us like to eat in our normal life, Chinese medicine believes that Gui Yuan is sweet and warm, non-toxic, sleep disorders and other conditions of the population in their normal life in moderation, can effectively play the effect of sleep and tranquility. Whether it is fresh cinnamon meat or dried cinnamon, have to tonify the heart and spleen, nourish the blood and tranquilize the role of the mind, especially for insomnia, forgetfulness, neurasthenia and other conditions have a very effective treatment as well as preventive effect. Therefore, there are long-term insomnia of the crowd, may be through the cinnamon to effectively regulate.

There are many ways to consume cinnamon, such as cinnamon and jujube nuts 9 grams each, 15 grams of gorgonzola, stew and take before bed. Or you can also eat a few fresh cinnamon directly before going to bed at night, can also be effective in ensuring a good night's sleep.

11. Chickpeas

Chickpeas are rich in vitamin B6. And vitamin B6 is necessary for the synthesis of melatonin. So consuming chickpeas also helps in sleeping.

12. Fortified grains

Fortified grains are also rich in vitamin B6. so consuming more fortified grains helps in sleeping.