1. Banana

As we all know, banana is also called "Happy Banana", which is one of the most common fruits in our life. Because banana itself is easy to be digested by human body, it can be eaten safely by people of all ages and supplemented with balanced nutrition. In addition, bananas are also "sleeping pills" wrapped in peels. Besides being rich in complex amines and N- acetyl -5- methoxytryptamine, bananas are also rich in magnesium which can relax muscles and relieve muscle fatigue. If fruits such as oranges are placed on the pillow, their fresh and sweet smell can also promote sleep.

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2. Warm milk

It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to play an anesthetic and analgesic role similar to opium, which makes people feel comfortable and is conducive to relieving fatigue and falling asleep. Put the mild milk in a bottle and slowly slide it into your stomach, which will bring you a warm feeling of returning to your childhood and gently tell you "relax, everything is fine."

3. vinegar

after a long journey, if you are too tired to sleep at night, you can take it slowly with a spoonful of vinegar mixed with warm water. This is because vinegar contains a variety of amino acids and organic acids, which has a very significant effect of eliminating fatigue. It can also accelerate the blood circulation of the human body, improve the oxygen-carrying ability of hemoglobin, improve the anoxic state of various parts of the body caused by fatigue, enhance the metabolism of various systems, and facilitate the discharge of carbon dioxide and waste gas in the body, thus relaxing the human body and restoring fatigue. Meditate and close your eyes after drinking, and you will soon fall asleep.

4. Whole wheat bread

Whole wheat bread is no stranger to some people who pay attention to healthy eating. It is an ideal diet food. Can provide rich crude fiber and carbohydrates to the human body. A slice of whole wheat toast, with tea and honey, can help the human body release an insulin, which enables tryptophan to reach the human brain and be converted into serotonin there. It's like someone whispering in their ear, "It's time for bed."

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5. Oats

Oats are rich in soluble fiber and protein, which can give people a sense of fullness. If you feel hungry before going to bed, eating oats can help suppress your appetite. Besides, oats are also a valuable bedtime product, which contains abundant N- acetyl -5- methoxytryptamine, which has the characteristics of soothing and restoring nerves and can help you sleep well. Boil a small bowl of oats and mix it with a little honey. It is not only a delicious midnight snack, but also a good product to soothe the nerves and help sleep.

6. Lettuce

Lettuce is a crisp and fresh vegetable, which can be made into a delicious food whether it is cold or stir-fried. In addition, there is a milky white serosity in lettuce, which has a magical calming effect and is very suitable for people with neurasthenia and insomnia. When it is used, the lettuce with skin is sliced and cooked, and boiled into soup to drink, especially before going to bed, which has a good effect of helping sleep.

7. Lotus seeds

Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves, among which lotus plumule also has the miraculous effect of reducing fire. In recent years, biologists have confirmed through repeated experiments that lotus seeds contain liensinine, aromatic glycosides and other ingredients that have sedative effects, and after eating, they can promote the pancreas to secrete insulin, thus increasing the supply of serotonin, which is an important component that determines people's sleep quality, so it can make people fall asleep. Therefore, taking boiled lotus seeds with sugar before going to bed every night will have a good effect of helping sleep.

8. Jujube

Jujube is sweet in taste and has the effect of enriching blood. It is the favorite of many girls. In addition, jujube contains substances such as sugar, protein, vitamin C, organic acids, mucilage, calcium, phosphorus and iron, which have the effects of invigorating the spleen and calming the nerves. If you feel insomnia or nervous, try to use 3 ~ 6g jujube every night, add some water to cook, or cook porridge with lily, which will help you to sleep.

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9. Millet

Millet porridge is known as "soup for ginseng". This is because millet contains a variety of vitamins, amino acids, fats and carbohydrates, with high nutritional value. Every 1g of millet contains 9.7g of protein and 3.5g of fat, which are not lower than those of rice and wheat. Millet is rich in nutrients, but also contains a substance called tryptophan, which can relax the nerves after being decomposed and absorbed by the human body, and the content of tryptophan in millet is the first in cereals. Chinese medicine believes that long-term consumption of millet has the effects of strengthening the spleen, harmonizing the stomach and sleeping. Add water to millet to cook porridge, and eat it at dinner or before going to bed, which can have the effect of sleeping.

1. Longan

Longan is a kind of fruit that many of us like to eat very much in our daily life. Chinese medicine believes that longan is sweet and non-toxic, and people with sleep disorders can effectively help sleep and soothe the nerves in their daily lives. Whether it is fresh longan meat or dried longan, it has the functions of nourishing the heart and spleen, nourishing blood and calming the nerves, especially for insomnia, amnesia, neurasthenia and other diseases. Therefore, people who have long-term insomnia may wish to effectively recuperate through longan.

There are many ways to eat longan. For example, you can use 9 grams of longan meat, 9 grams of Ziziphus jujuba seed and 15 grams of Euryale ferox, stew the soup and take it before going to bed. Or you can eat fresh longan directly before going to bed at night, which can also effectively ensure good sleep quality.

11. Chickpeas

Chickpeas are rich in vitamin B6, which is necessary for the synthesis of melatonin. Therefore, eating chickpeas also helps to sleep.

12. fortified cereals

fortified cereals are also rich in vitamin B6. therefore, eating more fortified cereals will help you sleep.