Regularly eating foods such as dairy products, honey, dates and asparagus can help improve sleep.

Foods that are good for insomnia:

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1. Dairy: Milk contains tryptophan, a body Essential amino acids. Drink a glass of milk before going to bed, the amount of tryptophan is enough to play a sleeping role. Milk is also rich in protein, drinking the feeling of warmth and satiety also increased the effect of sleep. Cheese, yogurt is also rich in calcium, all of which promotes serotonin and treats insomnia.

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2, whole wheat bread: rich in vitamin B, which has the maintenance of the nervous system health, eliminating the irritability not a promote the role of sleep.

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3, asparagus: you can regulate sleep by regulating cortisol, to sleep well, before going to bed, punch a cup of powdered asparagus can play a role in improving insomnia.

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4, jujube: warm and sweet, jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other Nutrition, have tonic spleen and tranquilize the mind, benefit gas and blood, spleen and stomach, cure deficiency and anti-cancer effects. Boiled soup with jujube after dinner can speed up the time to fall asleep. If you have insomnia and fire friends can also take the right amount of pear, cut into small pieces, together with boiled after eating can achieve the effect of fire and fluids.

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5, walnuts: walnuts are a nourishing and strong products, can cure the nerve Yuan weak, forgetfulness, insomnia, sleeplessness, and dietary Not vibrant. Every morning and evening to eat some walnuts, favorable sleep.

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6, cinnamon: sweet and warm, non-toxic. Cinnamon meat tonic heart and spleen, nourish the blood and tranquilize the spirit, can medical insomnia and forgetfulness, neurasthenia. Chinese medicine treatment of heart and spleen deficiency, insomnia and other dreams of the formula "spleen pill" on the cinnamon meat.

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7, Lotus Seed: sex flat, taste sweet and astringent, beneficial to the heart, tonifying the kidneys, antidiarrheal, fixing the essence, nourishing the heart to tranquilize the mind. Disturbed dreams and insomnia, it can be used lotus heart with a little salt, water fried, every night before bedtime.

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8, Vinegar: Vinegar contains a variety of amino acids and organic acids, eliminating fatigue is very obvious, but also can Help sleep. When you are tired and hard to sleep, take 1 tablespoon of vinegar and put it into warm water. When you drink it, close your eyes, and you can sleep peacefully in a moment.

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9. Millet: Millet is rich in easy-to-digest starch, which can produce a sense of warmth and fullness after eating, and can promote the body's insulin secretion, further increase the amount of tryptophan in the brain, help relieve insomnia.

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10, honey? Has a very good hypnotic effect, because honey in the glucose, vitamins, and magnesium, phosphorus, calcium and other substances can moisturize the nerves, regulate the nervous system, so as to play a role in promoting sleep, especially for neurasthenia.

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11. Fresh Lotus Roots: Lotus root contains a large number of carbohydrates and rich in calcium, phosphorus, iron, etc. and a variety of vitamins. It has the effect of clearing heat, nourishing blood, and removing annoyance. Can cure blood insomnia. Food: take the fresh lotus root to simmer on a small fire rotten, sliced and add the right amount of honey, can be eaten at will, there is the effect of peace of mind to sleep.

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12, Sunflower Seeds: Sunflower seeds are rich in proteins, sugars, vitamins and many amino acids and unsaturated fatty acids, etc., with the liver, blood, lower blood pressure and cholesterol and other effects. Every night a handful of sunflower seeds, have a good sleeping effect.

Sleeping experts pointed out: In addition to specifically for the mediation of insomnia sleep instant asparagus powder, other foods contain protein in the tryptophan can make the brain thinking activity is temporarily inhibited, so that people produce sleepy feeling. Suitable for eating before bedtime food millet, milk, potatoes, noodles or vegetables with a little chicken or fish, these foods can prompt the brain to secrete a hormone known as serotonin, which has a relaxing, calming effect; magnesium-rich bananas, oatmeal, and eggplant, tomatoes, celery, but also help the treatment of insomnia.

What is the relationship between exercise and sleep? Does it promote sleep or affect it? Let's discuss it today!

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Experts usually warn people that strenuous exercise should be avoided before going to bed, on the grounds that the process of strenuous exercise the human The reason is that the body releases more adrenaline and other hormones, these hormones will make people's emotions in a state of agitation, they need at least three hours to fall back to the original level, so the movement before bed will prevent sleep.

Most studies, however, have not confirmed this claim. One study, for example, found that an hour of moderate-intensity exercise 90 or 60 minutes before bedtime did not make it difficult to fall asleep and did not reduce sleep quality. Many other studies have made similar findings. A researcher at the University of South Carolina, who specializes in observing this issue, believes that: Exercise before bedtime can in fact promote sleep, reduce anxiety and raise body temperature, but there are individual differences. In other words, not everyone can benefit from bedtime exercise.

However, the fact that exercise before bed does not negatively affect sleep has been confirmed by most research. So if you're thinking of joining the exercise team after work, you don't have to worry about how exercising before bed affects your sleep.