1. Banana

As we all know, banana is also called "Happy Banana". It is one of the most common fruits in our lives because banana itself is easy to digest by the human body. , so both young and old can eat it safely and supplement balanced nutrition. In addition, bananas are also a "sleeping pill" wrapped in peel. In addition to being rich in serotonin and N-acetyl-5-methoxytryptamine, they are also rich in magnesium that can relax muscles and relieve muscle fatigue. If you place fruits such as oranges next to your pillow, their fresh and sweet smell can also promote sleep.

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2. Warm milk

Drink a cup of warm milk before going to bed It has long been known that milk helps sleep , this is because milk contains two hypnotic substances: one is tryptophan, which can promote the nerve cells of the brain to secrete the neurotransmitter that makes people drowsy - serotonin; the other is tryptophan, which has effects on physiological functions. Regulatory peptides, among which "opioid peptides" can combine with the central nervous system to exert opium-like anesthesia and analgesic effects, making people feel comfortable all over the body, helping to relieve fatigue and fall asleep. Put the mild milk in the bottle and slowly slide it into your stomach. It will bring you a warm feeling of returning to your childhood, gently telling you "relax, everything is fine."

3. Vinegar

After a long journey, if you are overworked and have difficulty sleeping at night, you can add a tablespoon of vinegar to warm boiled water and take it slowly. This is because vinegar contains a variety of amino acids and organic acids, which have a very significant effect in eliminating fatigue. It can also accelerate the body's blood circulation, improve the oxygen-carrying capacity of hemoglobin, and improve the hypoxic state of various parts of the body caused by fatigue. , enhance the metabolism of various systems, facilitate the discharge of carbon dioxide and waste gas in the body, thereby relaxing the human body and recovering from fatigue. After drinking, quietly close your eyes and you will fall asleep soon.

4. Whole wheat bread

Whole wheat bread is no longer unfamiliar to some people who pay attention to healthy diet. It is an ideal weight loss food. It can provide the human body with rich crude fiber and carbohydrates. A piece of whole wheat toast, paired with tea and honey, helps the body release a type of insulin that allows tryptophan to reach the brain where it is converted into serotonin. It was as if someone was whispering in my ear: "It's time to sleep.

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5. Oats

Oats are rich in of soluble fiber and protein, which can keep people full If you feel hungry before going to bed, eating oats can help suppress your appetite. In addition, oats are also a valuable food before going to bed. It is rich in N-acetyl-5-methoxytryptamine, which has a soothing effect. It has nerve-restoring properties and can help you get a good night's sleep. It's perfect to boil a small bowl of oats and mix it with a little honey. It's both a delicious late-night snack and a good way to soothe the mind and help you sleep

6. Lettuce

Lettuce is a vegetable with a crisp texture and fresh taste. It can be made into a delicacy whether it is cold or stir-fried. In addition, there is another kind of lettuce. Milky white slurry, this white slurry has a magical calming effect and is very suitable for people with neurasthenia and insomnia. When using it, cut the lettuce into slices and cook it into soup, especially before going to bed. Taking it has a very good effect in helping sleep

7. Lotus seeds

Lotus seeds are fragrant and delicious, and have the functions of nourishing the heart, nourishing the spleen, nourishing blood and calming the nerves. Among them, the lotus seeds have heart. It also has the miraculous effect of reducing fire. In recent years, biologists have confirmed through repeated experiments that the nephrine, aromatic glycosides and other ingredients contained in lotus seeds have sedative effects. After consumption, they can promote the secretion of insulin in the pancreas, thereby increasing the supply of serotonin. , and this component called serotonin is an important component in determining people’s sleep quality, so it can make people fall asleep. Therefore, taking lotus seeds boiled in sugar water every night will have a good sleep-promoting effect.

8. Jujube

Jujube tastes sweet and has the effect of replenishing blood. It is the favorite of many girls. In addition, the substances contained in jujube include sugar, protein, vitamin C, organic Acid, mucus, calcium, phosphorus, iron, etc., have the effect of tonifying the spleen and calming the nerves. If you feel insomnia or nervousness, try taking 30-60g of jujube every night, add an appropriate amount of water to cook, or cook porridge with lily. All can help you fall asleep.

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9. Millet

Millet is known as "ginseng soup" when making porridge. .

This is because millet contains a variety of vitamins, amino acids, fats and carbohydrates, and has high nutritional value. Every 100 grams of millet contains 9.7 grams of protein and 3.5 grams of fat, which is no less than that of rice and wheat. In addition to being rich in nutrients, millet also contains a substance called tryptophan, which can relax the nerves after being decomposed and absorbed by the human body. The content of tryptophan in millet is the highest among cereals. Traditional Chinese medicine believes that long-term consumption of millet has the effects of strengthening the spleen, harmonizing the stomach, and sleeping well. Add millet to water to cook porridge and eat it for dinner or before going to bed, which can have a soothing effect.

10. Longan

Longan is a kind of fruit that many of us like to eat in our daily lives. Traditional Chinese medicine in my country believes that longan is sweet, warm, non-toxic, and can cause sleep disorders. For people with such conditions, consuming an appropriate amount in daily life can effectively help sleep and calm the mind. Whether it is fresh longan meat or dried longan, it has the effect of nourishing the heart and spleen, nourishing blood and calming the nerves. It is especially effective in treating and preventing diseases such as insomnia, forgetfulness, and neurasthenia. Therefore, people who have long-term insomnia may wish to use longan for effective conditioning.

There are many ways to eat longan. For example, you can use 9 grams each of longan meat and jujube kernels, and 15 grams of gorgon seeds, make a soup and take it before going to bed. Or you can also eat a few fresh longans directly before going to bed at night, which can also effectively ensure good sleep quality.

11. Chickpeas

Chickpeas are rich in vitamin B6. Vitamin B6 is necessary for the synthesis of melatonin. So consuming chickpeas can also help you sleep.

12. Fortified cereals

Fortified cereals are also rich in vitamin B6. Therefore, eating more fortified cereals can help you sleep.