Foods that help you sleep include bananas, apples, dates, honey, oats, red wine, walnuts, almonds, milk, and quiche.

1, bananas

Bananas are rich in potassium and magnesium, potassium can prevent blood pressure and muscle spasms, magnesium has the effect of eliminating fatigue. And, bananas contain pantothenic acid and other components of the human body's "happy hormone", can reduce psychological stress, lifting depression, help sleep.

2, apple

Apple nutritional value is very high, rich in vitamin C, not only can protect the cardiovascular, or weight loss, beauty good. Apple contains elements such as phosphorus and iron, easily absorbed by the intestinal wall, there is a brain and blood, the role of sleep. Eat an apple before going to bed, can be very good to help sleep.

3, jujube

Jujube is rich in nutrients and a variety of trace elements, it contains more vitamin C than apples, pears, grapes and other fruits. Red dates are warm in nature, sweet in taste, and have the effect of benefiting qi and tonifying blood, strengthening the spleen and stomach, and dispelling wind. Jujube contains anti-fatigue effect of the substance, can enhance human endurance, and spleen, tranquilize the efficacy.

4, honey

Honey glucose, vitamins, magnesium, phosphorus, calcium can regulate the function of the nervous system, relieve nervous tension, promote sleep. And honey does not have other drugs have depressing, exhausting, distracting and other side effects. Before going to bed, soak a cup of honey water to drink, not only help sleep, but also conducive to the discharge of the body "toxins", beauty.

5, oats

Oats have a high nutritional value, contains a variety of vitamins, to reduce blood pressure, lower cholesterol, prevention of colon cancer, prevention of heart disease has an important role. A small bowl of oatmeal can have the effect of promoting sleep, and the effect will be even better if you chew a lot of oatmeal.

6, red wine

Red wine contains a small amount of alcohol, but should not be too much to drink, generally drink 50 ml a day to be able to play the effect of beauty. Drink a moderate amount of red wine before going to bed is conducive to improving sleep, unclogging blood vessels, enhance the body's immunity, so that the skin is delicate, red, shiny.

7, walnuts

Walnuts are not only nutritious, but also can be used to improve sleep, often used to treat nervous breakdown, insomnia produced by dark circles under the eyes, forgetfulness and dreams and other symptoms. The general eating method is and black sesame with, pounded into a paste, 15 grams before bedtime, the effect is particularly good.

8, almonds

Almonds are not only rich in protein, vitamins and other nutrients, and honey, also contains tryptophan and muscle relaxation medicine magnesium. Eating them regularly helps relieve anxiety and sleep. At the same time, almonds are also good for heart health, but also can "clean" the intestines.

9, milk

Here is warm milk, it can promote sleep. It contains some tryptophan (an amino acid with a calming effect) and calcium, which is good for the brain to fully utilize tryptophan. And it creates a feeling of being a baby again, and for babies, a warm bottle means "relax, everything is fine".

10, quiche

Quiche is mainly cooked by indica, butter. Butter has the effect of giving calcium to the body and also promotes sleep. To improve the quality of sleep to a greater extent, salmon can also be added to the quiche.

Expanded

Small ways to help you sleep:

1, first of all, we must develop excellent habits of rest and relaxation, sleep on time, wake up on time, and establish a moment on the conditioned reflex, which will help the depth of sleep and promote the elimination of brain fatigue.

2, before going to bed, do not do strenuous exercise and make the brain highly stimulating activities, can take a walk, so that the energy relaxation, emotional stability.

3, the indoor temperature and humidity is appropriate, adhere to the fresh indoor air, such as feeling slightly cool room temperature is most suitable for sleeping.

4, adhere to the bedding flat, underwear clean, soft, monotonous, pillow should not be too high or too low, because the pillow is too high or too low will affect the brain blood circulation.

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