But a good sleep is more than a comfortable bed. When it comes to health, diet is very important. Knowing the food that helps you sleep better is a good start.
After all, there are many foods that help you sleep, and some foods are just better than others.
When it comes to food helping sleep, it seems that everyone has his own opinion.
But science has proved time and time again that there are several main foods that will make you sleepy, which has a lot to do with nutrients.
So, what foods can help you sleep? The following are the top 10.
Chicken is not fried chicken wings dipped in sugar sauce, but roast chicken breast is a good choice to improve sleep quality.
Chicken contains more tryptophan than turkey.
Use it to cook soup, with vegetables and wild rice, and it can be used as a hearty dinner on a cold winter night. Add the roast chicken to the salad.
It can also be paired with white pepper, mixed with pasta, or with various vegetables, stir-fried with slight seasoning.
2. Fish
Fish is rich in vitamin B6, among which salmon, tuna and halibut are the most abundant. B6 is a substance that produces melatonin, which is usually triggered in the dark.
By eating fish for dinner, you can give melatonin a good start before turning off the lights.
Step 3: yogurt
Calcium can handle hormones that help sleep, tryptophan and melatonin. Calcium, of course, can be found in any dairy product if you don't like yogurt.
4.? legume
Pod beans contain a lot of fiber, which can make you feel full without overeating. One serving of soybean contains the daily tryptophan. Navy blue, black beans and spotted beans are also good choices.
A bowl of peppers, cold soybeans, tomatoes, corn salad or high-protein pasta and edamame can help you sleep better. Beans are rich in B vitamins, such as B 12, B6 and folic acid, which can help the body regulate the sleep cycle.
They can also increase your serotonin levels and help you relax before going to bed at night. Leguminosae plants include soybeans, carob beans, broad beans, peas, alfalfa and grazing beans.
5. Bananas-they are rich in potassium and can keep you awake at night. It also contains tryptophan and magnesium, which are natural sedatives.
6. Whole grains
These grains promote the production of insulin, which leads to tryptophan activity in the brain. They also contain magnesium, which is said to help you stay asleep.
When the magnesium content is too low, you are more likely to wake up at night.
7.honey
Glucose in honey lowers the level of orexin, a neurotransmitter in the brain that makes you more alert. Honey will reverse your alertness
8.nuts
This includes walnuts, flaxseed, pumpkin seeds and sunflower seeds. These can increase serotonin levels through magnesium and tryptophan.
9. Eggs-Eggs are very popular in the morning, but they also make you sleepy because they contain tryptophan. Try to eat breakfast as dinner and see what happens.
/kloc-0 0. Spinach
Raw spinach leaves contain calcium and tryptophan. They also contain vitamin B6, which is the energy your body needs.
Spinach, tomatoes and walnuts are a healthy salad. Add a layer of spinach leaves to a sandwich or roll.
Spinach leaves are also a good additive for fruit smoothies. Spinach will not lose much nutrition when cooked.
If you don't like spinach, you can try cherries. They also contain melatonin, which is a good dinner snack or healthy dessert.
1 1. Milk
Unless you are lactose intolerant, drinking a portion of milk 30 minutes before going to bed can make you sleep better.
The long-term suggestion of drinking warm milk before going to bed has scientific value. Milk contains tryptophan, an amino acid that helps the body produce melatonin and serotonin.
You need these chemicals to ensure the quality of sleep. You can also add a small amount of milk to herbal sleep tea (such as green tea), and green tea also has chemicals that also help people sleep.
12. Kiwifruit
Kiwi is rich in vitamins and minerals, especially vitamins C and E, potassium and folic acid.
Researchers found that eating kiwi fruit can improve sleep.
People who eat two pieces of kiwifruit an hour before going to bed will fall asleep faster, sleep more and sleep better.
It is not clear why kiwifruit helps sleep, but researchers think it may be related to their antioxidant properties, ability to solve folic acid deficiency and/or high concentration of serotonin.
13. Chamomile tea
A tried and tested cup of chamomile tea before going to bed is a well-known sleep therapy for a reason.
Chamomile herb has a calming effect on the brain and body, and a cup of warm chamomile tea before going to bed may be the best choice.