What food helps to sleep and soothe the nerves?

1. What food helps you sleep?

What food helps you sleep? What food helps you sleep?

1。

Banana Banana is actually a "sleeping pill" wrapped in the peel. It is rich in serotonin and N- acetyl -5- methoxytryptamine, and also rich in magnesium which can relax muscles. 2。

Chrysanthemum tea Chrysanthemum tea has become the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves. 3。

Honey A few drops of honey in warm milk or vanilla tea can also help you relax before going to bed. 4。

It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. And calcium can help the brain make full use of this tryptophan.

5。 Oatmeal Oatmeal is a valuable bedtime snack, which is rich in N- acetyl -5- methoxytryptamine.

Cook a small bowl of cereal and stir with a little honey. 6。

A small amount of dried cherries can provide the necessary serotonin and promote the synthesis of carbohydrates, thus better improving the quality of sleep. 7。

Tryptophan and vitamin B6 contained in flounder can effectively help sleep and improve sleep quality. Moreover, the flounder is mild in taste and very textured in meat, which can meet people's needs for food taste and taste.

What foods help you sleep? -

Milk: Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter serotonin, making people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep.

For people with neurasthenia caused by physical weakness, the effect of milk on sleep is more obvious. Millet: Of all the grains, millet contains the most tryptophan.

In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain. Walnut: In clinic, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms.

The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious. Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory ability of brain cells and play a role in calming the nerves.

Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep. In addition, jujube, honey, vinegar and whole wheat bread also contribute to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the function of invigorating the spleen and calming the nerves.

Cooking soup with red dates after dinner can speed up sleep time. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining various medicines. To have a good sleep, drinking a cup of honey water before going to bed can play a certain role.

Vinegar contains a variety of amino acids and organic acids, which has a very obvious effect on eliminating fatigue and can also help sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.

What foods help you sleep?

Some foods can help sleep, and nutritionists point out that this is related to some of its ingredients. In this regard, the most obvious foods are as follows:

Millet: Of all the grains, millet contains the most tryptophan. In addition, millet contains a lot of starch, which makes people feel full after eating, which can promote insulin secretion and increase the amount of tryptophan entering the brain.

Walnut: In clinic, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.

Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory ability of brain cells and play a role in calming the nerves. Eating sunflower seeds after meals can also promote the secretion of digestive juice, which is beneficial to digestion and sleep.

In addition, jujube, honey, vinegar and whole wheat bread also contribute to sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which has the function of invigorating the spleen and calming the nerves. Cooking soup with red dates after dinner can speed up sleep time. Traditional Chinese medicine believes that honey has the effects of tonifying the middle energizer, invigorating qi, calming the five internal organs and combining various medicines. To have a good sleep, drinking a cup of honey water before going to bed can play a certain role. Vinegar contains a variety of amino acids and organic acids, which has a very obvious effect on eliminating fatigue and can also help sleep. Whole wheat bread is rich in vitamin B, which has the functions of maintaining the health of nervous system, eliminating irritability and promoting sleep.

Eating five kinds of food is easy to lose sleep.

Many people know that caffeinated foods will affect the nervous system, and have a certain diuretic effect, which is a common cause of insomnia. In fact, in addition, eating spicy food at dinner is also an important reason that affects sleep. Pepper, garlic, onion, etc. It will cause burning sensation and indigestion in the stomach and affect sleep. After eating greasy food, it will increase the workload of intestine, stomach, liver, gallbladder and pancreas, and the nerve center will keep it in working condition, which will also lead to insomnia. There are also some foods that produce more gas during digestion, causing bloating and hindering normal sleep, such as beans, Chinese cabbage, onions, corn and bananas.

Drinking alcohol before going to bed was once thought by many people to promote sleep, but recent studies have proved that although it can make people fall asleep quickly, it keeps sleep in a shallow sleep period and it is difficult to enter a deep sleep period. Therefore, even after a long sleep, drinkers will still feel tired after waking up.

Good eating habits can make you sleep well.

When to eat dinner and how much to eat are also important factors affecting sleep. Studies have proved that if a person wants to fall asleep at night 10, the ratio of three meals is preferably 4∶4∶2, which can not only ensure the energy supply during exercise, but also make the gastrointestinal tract rest during sleep. Generally speaking, dinner should not be too full, which is most conducive to sleep.

In addition, dinner is best arranged about 4 hours before going to bed. Sleeping after a meal will make the exhaust gas stay and affect sleep. People with neurasthenia should eat a single taste of food for dinner, not a mixture of flavors; Food should be hot and cold evenly. Developing good eating habits is more conducive to sleep.

What food helps you sleep?

Food that can help people sleep.

The following foods help hypnosis:

(1) vinegar hypnosis: Some people are overworked after a long journey and can't sleep at night. You can take it slowly with a spoonful of vinegar mixed with warm water. Meditate and close your eyes after drinking, and you will soon fall asleep.

⑵ Sugar water hypnosis: If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easy to fall asleep.

⑶ Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids for human body, which not only inhibits brain excitement, but also makes people feel tired. It is one of the indispensable amino acids in human body, and the content in a glass of milk is enough to make people fall asleep, which can make people fall asleep quickly.

(4) Fruit hypnosis: people who are tired and insomnia can eat apples, bananas and other fruits before going to bed, which can resist muscle fatigue; If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.

5. Bread hypnosis: When you have insomnia, eating a little bread can calm you down and help you fall asleep.

[6] Millet hypnosis: In addition to rich nutrition, the content of tryptophan in millet is the first in cereals. Traditional Chinese medicine believes that it has the effect of strengthening the spleen and sleeping in the stomach. How to eat: Take a proper amount of millet, add water to cook porridge, and eat it at dinner or before going to bed to achieve the effect of sleeping.

(7) Hypnotic effect of fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which have the functions of clearing heat, nourishing blood and removing annoyance. Can be used for treating insomnia caused by blood deficiency. How to eat: Take fresh lotus root and simmer it on low fire. After slicing, add a proper amount of honey, which can be eaten at will and has the effect of calming the nerves and helping sleep.

(8) Hypnotic effect of sunflower seeds: Sunflower seeds are rich in protein, sugars, vitamins, amino acids and unsaturated fatty acids, and have the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol. Eating a handful of sunflower seeds every night has a good sleep effect.

Lotus seed hypnosis: Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and calming the nerves. In recent years, biologists have confirmed through experiments that liensinine, aromatic glycoside and other components contained in lotus seeds have sedative effects; After eating, it can promote the pancreas to secrete insulin, and then increase the supply of 5- hydroxytryptamine, so it can make people fall asleep. Taking sugar-boiled lotus seeds before going to bed every night will have a good sleep-helping effect.

⑽ Jujube hypnosis: Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus and iron. Has the effects of invigorating spleen and calming nerves. Use jujube 30~60g every night, and add some water to boil it, which will help you sleep.

⑾ Sleep-promoting beverage: Take onion 100g slices, soak them in 600mL of distilled liquor, and take them out after 1 week. With onion wine 10ml, milk about 90ml, egg 1, apple half juice. After blending, drink it 30 minutes before going to bed.

⑿ Lettuce hypnosis: Lettuce contains milky white serosity, which has sedative effect and is non-toxic. It is most suitable for neurasthenia and insomnia. When in use, sliced lettuce with skin, cooked and eaten in soup, especially before going to bed, is more effective in helping sleep.

Here is a little, I hope it will help you.

Some foods can help sleep, and nutritionists point out that this is related to some of its ingredients. In this regard, the most obvious foods are as follows:

What food can help you sleep?

First, foods rich in pinecones The reason why foods rich in pinecones can improve sleep is because the quality of people's sleep is closely related to a substance called pinecones in the brain.

At night, the dark will * * * the human body synthesize and secrete pinecones, which act on the sleep center through blood circulation, making the human body sleepy. At dawn, the pineal gland will be less exposed to light, which will make people wake up from sleep.

Studies have found that after entering middle age, the amount of pinecones in the human body will gradually decrease, and at the age of 40, it is a quarter of that of young people; At the age of 50, it is one sixth; At the age of 60, it will drop to one tenth. Therefore, middle-aged and elderly people can promote sleep by supplementing foods rich in pinecones.

This kind of food includes oats, sweet corn, tomatoes and bananas. Second, the excitability of anti-caffeine food tea will affect sleep.

Therefore, if drinking tea during the day affects sleep, you can soak a few grams of Ziziphus jujuba seeds in water before going to bed, or cook porridge with Ziziphus jujuba seeds and rice, and drink a small bowl before going to bed. Semen Ziziphi Spinosae contains Ziziphi Spinosae Saponin A, Ziziphi Spinosae Saponin B, betulinic acid, betulin alcohol and three sterols, which can reduce the content of norepinephrine in the blood, thus fighting against insomnia caused by caffeine.

Third, foods that inhibit serotonin If you are often sleepy during the day and can't sleep at night, you can eat a piece of steamed bread or bread before going to bed. Because this kind of people will secrete more tryptophan during the day, tryptophan will be converted into 5- hydroxytryptamine, which has hypnotic effect and will lead to drowsiness, but at night, it is difficult to sleep peacefully because of insufficient tryptophan in the body.

Therefore, eating some steamed bread and bread at night can increase the content of tryptophan in the body and make people fall asleep easily. 4. Foods that regulate nerves If zinc and copper are insufficient for a long time, after a period of time, the lack of these two trace elements will affect the energy metabolism of brain cells and the regulation of the nervous system, and endocrine is often in an excited state, so it is difficult to sleep.

In this case, eating oysters, fish, lean meat, shrimp, eel and other foods rich in zinc and copper for dinner can effectively improve the symptoms of neurasthenia and ensure a good sleep. [Page 5. Sleep disorder of kiwifruit is related to excessive arousal of central nervous system and excessive excitement of sympathetic nerve, or influenced by the secretion of stress hormones. Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of nerve conduction substances, especially calcium, and has the functions of stabilizing emotions and inhibiting sympathetic nerves.

Making kiwi fruit, milk, honey and ice cubes into iced drinks in summer is not only beneficial to the absorption of vitamin E in fruit seeds, but also has the effect of increasing skin elasticity. 6. Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep.

Drink a glass of milk before going to bed, which contains enough hypnotic substances for a good sleep. Seven, apples and apples can cure spleen deficiency and fire, tonify the middle and replenish qi, and have a good effect on insomnia caused by heart and spleen deficiency, yin deficiency and fire, liver and gallbladder disharmony or gastrointestinal disharmony.

The aroma components in apples contain 92% alcohols and 6% carbonyl compounds. Its rich aromatic smell has a strong calming effect on human nerves and can make people fall asleep.

If there are no apples at home, you can try pouring a cup of boiling water and adding a spoonful of vinegar to drink, which can also promote sleep. In addition, putting a peeled or cut citrus on the bedside table and smelling its fragrant smell can calm the central nervous system and help you fall asleep.

What foods can help you sleep?

12 all kinds of home cooking to help sleep 1.

Vinegar hypnosis: Some people are overworked after a long journey and can't sleep at night. You can take it slowly with a spoonful of vinegar mixed with warm water. Meditate and close your eyes after drinking, and you will soon fall asleep.

2。 Sugar water hypnosis: If it is difficult to sleep because of irritability and anger, you can drink a cup of sugar water.

Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easy to fall asleep. 3。

Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids, which not only inhibits brain excitement, but also makes people feel tired. It is one of the indispensable amino acids in human body, and the content in a glass of milk is enough to make people fall asleep, which can make people fall asleep quickly.

4。 Fruit hypnosis: people who are tired and insomnia can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; If you put oranges and other fruits on the pillow, their fragrance can also promote sleep.

5。 Bread hypnosis: When you have insomnia, eating a little bread can calm you down and help you fall asleep.

6。 Millet hypnosis: Millet is rich in nutrition, and the tryptophan content in millet ranks first among cereals.

Traditional Chinese medicine believes that it has the effect of strengthening the spleen and sleeping in the stomach. How to eat: Take a proper amount of millet, add water to cook porridge, and eat it at dinner or before going to bed to achieve the effect of sleeping.

7。 Hypnotic effect of fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which have the functions of clearing away heat, nourishing blood and removing annoyance.

Can be used for treating insomnia caused by blood deficiency. How to eat: Take fresh lotus root and simmer it on low fire. After slicing, add a proper amount of honey, which can be eaten at will and has the effect of calming the nerves and helping sleep.

8。 Sunflower seed hypnosis: Sunflower seed is rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, and has the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol.

Eating a handful of sunflower seeds every night has a good sleep effect. 9。

Taking sugar-boiled lotus seeds before going to bed every night will have a good sleep-helping effect. 10。

Jujube hypnosis: Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus and iron. It has the effect of strengthening the spleen and calming the nerves. Use jujube 30~60g every night, and add some water to boil it, which will help you sleep.

1 1。 Sleep-promoting beverage: sliced onion 100g, soaked in 600mL of distilled liquor, and taken out after 1 week.

Onion wine 10ml, milk about 90ml, eggs 1 piece, and half of apples were used for juicing. After blending, drink it 30 minutes before going to bed.

12。 Lettuce hypnosis: There is a milky white serosity in lettuce, which has the effect of calming the nerves and is non-toxic. It is most suitable for neurasthenia and insomnia.

When in use, sliced lettuce with skin, cooked and eaten in soup, especially before going to bed, is more effective in helping sleep.

What food can help you sleep?

Eating honey helps you sleep.

Honey is nectar collected by bees from flowers of flowering plants and brewed in hives. Bees absorb nectar or secretions with water content of about 80% from plant flowers and store them in the second stomach. Under the action of various invertase in the body, after 15 days, when various vitamins, minerals and amino acids are enriched to a certain value, the polysaccharide in nectar is simultaneously converted into monosaccharide glucose and fructose which can be directly absorbed by the human body, and the water content is less than 23%, which is stored in the nest and sealed with beeswax. Honey is a supersaturated solution of sugar, which will crystallize at low temperature, glucose will crystallize, and fructose is the main part that does not crystallize.

Action efficacy

1, honey can improve the composition of blood and promote the function of heart, brain and blood vessels, so cardiovascular patients often take it very well;

2. Honey can maintain the liver, promote the regeneration of hepatocytes and inhibit the formation of fatty liver;

3, eating honey can quickly make up for muscle, eliminate fatigue and enhance disease resistance;

4, honey also has a bactericidal effect. Eating honey often not only has no effect on teeth, but also has a bactericidal effect on the mouth;

Honey can treat moderate skin injury, especially burns. When honey is used as a skin wound dressing, bacteria cannot grow;

6. People with insomnia can take 1 tablespoon of honey (plus 1 cup of warm water) orally every day before going to bed, which can speed up their sleep;

7, honey can also be laxative (as long as it is natural and exquisite real honey, it has the effect of laxative).

What food can help you sleep-

1, milk hypnosis: Tryptophan in milk is one of the eight essential amino acids for human body, which not only inhibits brain excitement, but also makes people feel tired.

It is one of the indispensable amino acids in human body, and the content in a glass of milk is enough to make people fall asleep, which can make people fall asleep quickly. 2, fruit hypnosis: people who are too tired and insomnia, eat apples, bananas and other fruits before going to bed, can resist muscle fatigue, if oranges and other fruits are placed on the pillow, their fragrance can also promote sleep.

3, jujube hypnosis: jujube is sweet, containing protein, vitamin C, organic acids, mucus, calcium, phosphorus, sugar, iron and so on. It has the effect of strengthening the spleen and calming the nerves. Use jujube 30~60g every night, and add some water to boil it, which will help you sleep.

What food can help you sleep?

Eating dairy products, honey, jujube and asparagus often helps to improve sleep.

Foods conducive to insomnia: 1, dairy products: milk contains tryptophan, which is an essential amino acid for human body. Drink a glass of milk before going to bed, which contains enough tryptophan to fall asleep.

Milk is also rich in protein, and the sense of food and clothing when drinking also increases the efficacy of calming the nerves and helping sleep. Cheese and yogurt are also rich in calcium, which can promote serotonin and treat insomnia.

2, whole wheat bread: rich in vitamin B, has the function of maintaining the health of the nervous system, eliminating irritability and promoting sleep. 3, asparagus: you can regulate sleep by regulating cortisol. Want to have a good sleep, a cup of asparagus powder before going to bed can improve insomnia.

4. Jujube: warm and sweet. Jujube is rich in nutrients such as protein, vitamin C, calcium, phosphorus, iron, etc. It has the effects of invigorating spleen and tranquilizing mind, invigorating qi and blood, invigorating spleen and regulating stomach, treating deficiency and preventing cancer. Cooking soup with red dates after dinner can speed up sleep time.

If you suffer from insomnia and get angry, you can also take a proper amount of pears, cut them into small pieces and cook them together to achieve the effect of removing fire and promoting fluid production. 5. Walnut: Walnut is a nourishing and strong product, which can cure mental weakness, forgetfulness, insomnia, dreaminess and poor diet.

Eating walnuts every morning and evening is good for sleep. 6, longan: sweet and non-toxic.

Longan meat can nourish the heart and spleen, nourish blood and soothe the nerves, and can treat insomnia, forgetfulness and neurasthenia. Guipi Pill, a traditional Chinese medicine prescription for treating dreaminess such as deficiency of heart and spleen and insomnia, contains longan pulp.

7, lotus seeds: flat, sweet, beneficial to the heart, kidney, diarrhea, solid essence, nourishing the heart and calming the nerves. MUBI upset insomnia, can use lotus plumule with a little salt, decoction, take it every night before going to bed.

8, vinegar: vinegar contains a variety of amino acids and organic acids, the effect of eliminating fatigue is very obvious, but also help sleep. When you are tired and can't sleep, you can take 1 tablespoon vinegar and take it slowly in warm water.

Close your eyes when drinking, and you can sleep peacefully for a while. 9. Xiaomi: Xiaomi is rich in digestible starch, which can make people eat and wear warm clothes, promote the secretion of insulin, further increase the content of tryptophan in the brain, and help relieve insomnia.

10, honey has a good hypnotic effect, because substances such as glucose, vitamins, magnesium, phosphorus and calcium in honey can moisten the nerves and regulate the nervous system, thus promoting sleep, especially for neurasthenia. 1 1. Fresh lotus root: Lotus root contains a lot of carbohydrates, calcium, phosphorus, iron and other vitamins, which has the functions of clearing heat, nourishing blood and relieving annoyance.

12. Sunflower seeds: Sunflower seeds are rich in protein, sugars, vitamins, amino acids and unsaturated fatty acids, and have the functions of calming the liver, nourishing blood, lowering blood pressure and cholesterol. Eating a handful of sunflower seeds every night has a good sleep effect.

Sleep experts pointed out: Besides sleeping instant asparagus powder specially used to mediate insomnia, tryptophan in protein contained in other foods can temporarily inhibit brain thinking activities and make people feel sleepy. Suitable foods to eat before going to bed are millet, milk, potatoes, noodles or vegetables with a little chicken or fish. These foods can stimulate the brain to secrete a hormone called serotonin, which has relaxing and calming effects. Bananas, oatmeal, eggplant, tomatoes and celery rich in magnesium are also helpful to treat insomnia.

What is the relationship between exercise and sleep? Can it promote sleep or will it affect sleep? Let's discuss it today! Experts usually warn people to avoid strenuous exercise before going to bed. The reason is that during strenuous exercise, the human body will release more hormones such as adrenaline, which makes people's emotions in a state of agitation. It takes them at least 3 hours to recover to their original level, so exercise before going to bed will hinder sleep. However, most studies have not confirmed this statement.

For example, a study found that doing moderate-intensity exercise 1 hour 90 minutes or 60 minutes before going to bed will not make it difficult for people to fall asleep, nor will it reduce the quality of sleep. Many other studies have similar findings.

A researcher who specializes in observing this problem at the University of South Carolina in the United States believes that exercise before going to bed can really promote sleep, reduce anxiety and raise body temperature, but there are individual differences. In other words, not everyone can benefit from exercise before going to bed.

However, most studies have confirmed that exercise before going to bed will not have a negative impact on sleep. So if you want to join a sports team after work, you don't have to worry about the influence of exercise before going to bed on your sleep.

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