1. Kiwi fruit

Eating two kiwi fruits a day can improve sleep quality by 40%! The occurrence of sleep disorders is related to excessive arousal of the central nervous system, sympathetic overstimulation, or excessive secretion of hormones caused by stress. Kiwi fruit is rich in calcium, magnesium and vitamin C, which helps in the synthesis and transmission of neurotransmitters. It also contains calcium that is extremely rare in other fruits and has the effect of stabilizing mood and inhibiting sympathetic nerves.

2. Banana

The well-known banana for weight loss is actually a good "sleeping pill". In addition to stabilizing serotonin and melatonin, it also has a muscle relaxing effect. of magnesium. In addition, eating bananas before going to bed will not cause weight gain, is low in calories, is rich in dietary fiber, and promotes defecation.

3. Longan

Eating fruit at night is not good for digestion and because the fruit contains too much sugar, it can easily cause excess calories and lead to obesity. Especially if you eat fruits with high fiber content before going to bed, a full gastrointestinal tract will affect your sleep, which is even more detrimental to your health for people with poor gastrointestinal function. But if you don’t sleep well, you can eat a few longan. It has the effect of calming the nerves and promoting sleep, making you sleep more soundly.

4. Millet

Millet is the richest in tryptophan among all cereals. Adding some millet to the staple food for dinner will help increase the amount of tryptophan entering the brain. It has the effects of strengthening the spleen, harmonizing the stomach, and sleeping well. How to eat: Take an appropriate amount of millet, add water to make porridge, and eat it for dinner or before going to bed.

5. Lily

Lily is sweet and moist, sweet and delicious. It not only contains carbohydrates, protein, calcium, phosphorus, iron and a variety of vitamins, but also contains a variety of alkaloids. It has good nutritional and nourishing effects. Lily has the effects of nourishing yin and moistening the lungs, clearing the heart and calming the nerves. It is often used in the dietary treatment of chronic cough due to yin deficiency, blood in sputum, restlessness, palpitations, insomnia, dreaminess, and mental confusion.

6. American almonds

It is easy to eat and has a clear feeling of satiety. The cell wall structure in American almonds will shield the body from absorbing fat and prevent obesity. American almonds are also rich in tryptophan, which can calm nerves, and magnesium, a mineral that relaxes muscles, which can improve sleep quality.

7. Spinach

It is truly the "King of Vegetables" because its nutritional value is equivalent to the sum of eggs, carrots, tomatoes and other foods. The red roots of spinach also contain vitamin K that is not found in ordinary fruits and vegetables. The folic acid in spinach can maintain the stability of serotonin in the brain, promote health, keep people calm, and have a calming effect.

8. Honey

The glucose and vitamins in honey can regulate nervous system function, relieve nervous tension, and promote sleep without any side effects. A glass of honey water before going to bed can soothe your mood and improve your sleep quality. Just drink a spoonful of honey before going to bed. It is better to brew it with cold water.

9. Walnuts

It is a very nutritious food and has been proven to improve sleep quality. Therefore, 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, pound them into a paste, and take 15 grams before going to bed. The effect is very obvious.

10. Fresh lotus root

Lotus root is rich in calcium, phosphorus, iron, etc. and a variety of vitamins. It has the effects of clearing away heat, nourishing blood, and removing troubles. It can cure blood deficiency and insomnia. . How to eat: simmer fresh lotus root over low heat, add appropriate amount of honey after slicing, and eat as desired.

11. Lotus seeds

Lotus seeds are fragrant and delicious, and have the functions of nourishing the heart and spleen, nourishing blood and calming the nerves. The nephrine, aromatic glycosides and other ingredients contained in lotus seeds have a sedative effect; they can make people fall asleep after eating them.

12. Jujube

Jujube is sweet and contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc. It can nourish the spleen and calm the nerves. effect. According to traditional Chinese medicine, if women have symptoms such as manic depression and restlessness, they can use an appropriate amount of lily, lotus seeds and red dates to treat them. If cooked together with millet, the soothing effect of red dates can be better exerted.

13. Whole-wheat foods

Whole-wheat foods are rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc. are all whole grain foods.

14. Warm milk

Drinking a cup of warm milk before going to bed can help you sleep, and milk rich in calcium is also recognized as a "good sleep aid." Because the hypnotic substances in it can promote the nerve cells of the brain to secrete nerve substances that make people drowsy, which is beneficial to relieve fatigue and promote sleep.

15. Sugar water

If you have difficulty falling asleep due to 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 and can inhibit the cerebral cortex and make it easy to fall asleep.

16. Bamboo fungus

The royal dietary ingredient that ranks first among the "Four Treasures" (bamboo fungus, hericium, shiitake mushrooms, and tremella), its active ingredients can supplement the necessary nutrients for the human body. Substances that improve the body's immunity. Bamboo fungus can protect the liver, reduce the accumulation of fat on the abdominal wall, and has the effect of "scraping oil". It is very suitable for dinner, reduces the burden on the body, and helps improve sleep quality.

17. Oranges

Oranges are a fruit rich in vitamins, containing glucose, citric acid, potassium, zinc and other nutrients. In addition, 90% of the aromatic components are alcohols. , this rich aroma has a strong sedative effect on human nerves and can induce people to sleep.

18. Lettuce

There is a milky white slurry in lettuce, which has a calming effect and is non-toxic. It is most suitable for people with neurasthenia and insomnia. When using, boil the lettuce into slices with skin and drink the soup, especially before going to bed, it has a sleep-promoting effect.