What food is good for lack of sleep? 1, foods rich in magnesium
If you do heavy physical or mental work during the day and smoke a lot, your blood vessels will contract and your platelets will condense, and you will still be unable to relax before going to bed at night, thus affecting the quality of sleep. Eating more foods containing magnesium can inhibit vasoconstriction and platelet aggregation, improve sleep quality, and get magnesium from spinach nuts and persimmons.
2. Foods containing iron
When iron intake is insufficient, it will reduce the number of hemoglobin and red blood cells in the blood, resulting in insufficient oxygen supply to the brain. When you don't get enough rest during sleep, it will cause sleep disorders. You can get rich iron from animal liver, lean meat and jujube.
3. Foods containing pine nuts
Sleep quality is related to a substance called pinecone in the brain. Staying in the dark at night can stimulate the body to synthesize and secrete a large amount of pinecone, which directly acts on the sleep center through blood circulation, thus making people feel sleepy. When sleep is insufficient, you can supplement foods containing pinecone, such as oats and corn, to promote sleep.
4. Foods containing calcium
Calcium has a calming effect, and it can make people fall into a stable sleep state. If the absorption rate and utilization rate of calcium and magnesium are set at the ratio of 2:1,the hypnotic effect will be better, which can be obtained from yuba, tofu and dried bean curd.
5. Foods that inhibit serotonin
Some people secrete more tryptophan during the day, and tryptophan can be converted into 5- hydroxytryptamine, which has hypnotic effect, thus making people sleepy during the day, but it is difficult to fall asleep at night because of insufficient tryptophan in the body. In the evening, you can choose foods such as bread or steamed bread to increase the tryptophan content in your body and let people fall asleep quickly.
Tips:
If you are very hungry before going to bed, you can drink a cup of hot milk, which contains a biochemical substance that can make people sleepy, promote sleep and enhance hypnotic effect. You can also drink a bowl of millet porridge, which has the effect of invigorating stomach and sleeping, and contains a lot of starch and lysine, which can inhibit the brain and promote sleep. In addition, you can also eat more fish meat, which is rich in vitamin B6 and tryptophan, which can be converted into melatonin and serotonin in the body to achieve the effect of concentration and sleep assistance. Vitamin B6 is related to the inhibition of neurotransmitter production in brain cells, which can improve sleep quality. Dinner should be light, and you can eat seven points full.