1, banana
Bananas are rich in potassium and magnesium. Potassium can prevent hypertension and muscle spasm, while magnesium can eliminate fatigue. Moreover, the ingredients such as pantothenic acid contained in bananas are the "happy hormones" of the human body, which can relieve psychological stress, relieve depression and help sleep.
2. Apple
Apple has high nutritional value and is rich in vitamin C, which can not only protect the cardiovascular system, but also be a good product for weight loss and beauty. The phosphorus, iron and other elements contained in apples are easily absorbed by the intestinal wall, which has the functions of nourishing the brain, calming the heart and sleeping peacefully. Eating an apple before going to bed can help you sleep well.
3, red dates
Jujube is rich in nutrients and various trace elements, and vitamin C is higher than that of apples, pears, grapes and other fruits. Jujube is warm and sweet, and has the effects of invigorating qi and enriching blood, invigorating spleen and regulating stomach, and expelling wind. Jujube contains anti-fatigue substances, which can enhance people's endurance and have the effect of invigorating the spleen and calming the nerves.
4. honey
Glucose, vitamins, magnesium, phosphorus and calcium in honey can regulate nervous system function, relieve nervous tension and promote sleep. Moreover, honey has no side effects such as depression, fatigue and distraction that other drugs have. Soaking a cup of honey water before going to bed will not only help you sleep, but also help you excrete toxins from your body, beauty beauty.
5. Oats
Oats have high nutritional value and contain many vitamins, which play an important role in lowering blood pressure and cholesterol, preventing and treating colorectal cancer and heart disease. A small bowl of porridge can promote sleep, and if you chew oatmeal in large quantities, the effect will be better.
6. Red wine
Although red wine contains a small amount of alcohol, it should not be drunk in excess. Generally, drinking 50ml a day will have the effect of beauty beauty. Drinking red wine before going to bed is beneficial to improving sleep, dredging blood vessels, enhancing human immunity and making skin delicate, ruddy and shiny.
7.walnuts
Walnuts are not only nutritious, but also can be used to improve sleep. It is often used to treat insomnia, forgetfulness, neurasthenia caused by dreaminess, dark circles and other symptoms. Usually eat it with black sesame seeds and mash it into a paste. Take 15g before going to bed, and the effect is particularly good.
8.almonds
Almond is not only rich in nutrients such as protein and vitamins, but also contains tryptophan and magnesium, which is a good medicine to relax muscles, just like honey. Regular diet helps to relieve anxiety and sleep. At the same time, almonds are also good for heart health and can "clean" the intestines.
9. milk
Here refers to warm milk, which can promote sleep. Contains some tryptamine (an amino acid with sedative effect) and calcium, which is beneficial to the brain to make full use of tryptamine. And it makes people feel young again. For babies, thermos flask means "relax, everything is fine".
10, quiche
Quiche is mainly made of indica rice and butter. Butter can supplement calcium and promote sleep. In order to improve the sleep quality to a greater extent, salmon can also be added to the quiche.
Extended data
Small ways to help sleep:
1 First of all, we should develop good habits of work and rest, go to bed on time, get up on time, and establish conditioned reflex at all times, which will help the depth of sleep and promote the elimination of brain fatigue.
2, don't do strenuous exercise and activities that make the brain highly excited before going to bed, you can take a walk to relax and stabilize your mood.
3. The indoor temperature and humidity are appropriate, and the indoor air is fresh. If you feel a little cold, room temperature is the most suitable for sleeping.
4, adhere to the bedding flat, underwear clean and soft, monotonous, pillows should not be too high or too low, because pillows too high or too low will affect the cerebral blood circulation.
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