The following foods can improve sleep:
1, bananas
Bananas are actually wrapped in the peel of the "sleeping pills", which in addition to rich in complex amines and N-acetyl-5-methoxytryptamine, also rich in magnesium to make muscle relaxation.
2, chrysanthemum tea
Chrysanthemum tea has become the first choice of tea before bedtime, mainly because of its soft sleep-soothing effect, it is the best natural remedy to calm the nerves.
3, warm milk
We all know that before going to bed, drink a cup of warm milk for sleep has a very good help, because milk contains tryptophan can play a calming effect, and milk is rich in calcium can make the brain can better use this tryptophan, will be mild milk in the bottle, that will bring you a return to a young feeling of warmth, gently tell The first thing you need to do is to relax, it's all good.
4. Honey
Large amounts of sugar have an excitatory effect, but a small amount of glucose can be a timely cue for the brain to secrete orexin, a newly discovered neurotransmitter associated with thought responses. So a few drops of honey in warm milk or vanilla tea is also helpful for bedtime relaxation.
5. Potatoes
A small baked potato won't damage your gastrointestinal tract; instead it clears out acid compounds that prevent tryptophan from working as a hypnotic. It's even better if you mix it with warm milk to make mashed potatoes!
Expanded:
1. Limiting time in bed can help integrate and deepen sleep. Spending too much time in bed can lead to fragmented and light sleep.
2. Waking up at the same time encourages going to bed at the same time, which helps to establish a "biological clock".
3. Establish an exercise schedule that does not include physical activity three hours before bedtime. Exercise helps reduce difficulty falling asleep and deepens sleep.
4. A comfortable, quiet sleep environment can help reduce the likelihood of nighttime awakenings.
5. Sleeping in an environment that is too cold or too hot may interfere with sleep, and a cooler environment can help.
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