What are the sleep inducing foods and the eight foods that help you sleep?

Banana. Allow the muscles to relax.

It also aids digestion.

Bananas are actually "sleeping pills" wrapped in the peel, and in addition to calming serotonin and melatonin, they also contain magnesium, which has a relaxing effect on muscles.

In addition, eating bananas before bed will not cause obesity because it is low in calories and rich in dietary fiber, which can also promote bowel movements

Chrysanthemum tea. Calm your mind.

Natural remedies. Chrysanthemum tea is the first choice for preparing tea drinks before bedtime because of its gentle sleep effect, making it the best natural remedy for calming the mind.

Warm milk. Contains tryptophan.

It has a calming effect.

It's been well known that drinking a glass of warm milk before bed helps you sleep, because milk contains a type of tryptophan that has the calming effects of amino acids.

Rest assured, drinking milk before going to bed will not only not make you fat, but can also replenish the calcium in the body!

Honey. Discontinued "Vegetarian".

Help you relax before bed.

Some of the glucose in honey causes your brain to stop producing food hormone, a neurotransmitter that is involved in staying awake. Add a small amount of honey to your warm milk to help relax your mind before bed.

Potato. Helps tryptophan act.

Mashed potatoes work great.

Eating a small baked potato at night removes acid compounds that prevent tryptophan from having a hypnotic effect. If you mix it with warm milk to make mashed potatoes, the effect will be even better!

Oatmeal. Can induce the production of melatonin.

Chew it up!

Oats are a valuable bedtime product that can induce the production of melatonin, and eating a small bowl can have the effect of promoting sleep, and if you chew a lot of oatmeal, the effect will be even better!

Cook a small bowl of oats, mix them with a little honey, and try to chew them in large gulps!

Almond. The hypnotic effect is good.

It also protects the heart.

Almonds contain tryptophan and magnesium, a good medicine for muscle relaxation, and eating a small amount of almonds before bed is good for heart health and is another trick for hypnosis!

Whole wheat bread. Fight hunger before bedtime.

Eliminates irritability.

If you're feeling hungry and craving something to eat before bed, whole-wheat bread is the healthiest option – it's higher in fiber and protein and fills your stomach more than white bread. Whole wheat bread is rich in B vitamins, which have the effect of eliminating irritability and promoting sleep.

Jujube. Fight hunger before bedtime.

Eliminates irritability.

Jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, which have the effect of nourishing the five organs, benefiting the spleen and stomach, nourishing blood and calming the nerves. It has a significant effect on dreaminess, insomnia, and mental confusion caused by weakness of qi and blood. After dinner, use jujube to cook soup and drink, or take red jujube to remove the core and add water to boil, add rock sugar and ejiao to simmer into a paste, and eat 1-2 spoons before going to bed.

Lettuce. There is a milky white serous in the lettuce skin, which has a calming effect and is suitable for people with neurasthenia and insomnia. Lettuce with skin sliced boiled and drunk soup, taken before bedtime has the effect of helping sleep.

Lily. Lily can clear the heart and calm the nerves, suitable for people with neurasthenia and restless sleep. Generally, 60 90 grams of raw lily, 1 2 tablespoons of honey, mixed and steamed, taken half an hour before bedtime.

Lotus seed. It has the effect of calming the nerves and nourishing the heart. Lotus seeds contain lotus heart and aromatic glycosides, which have a sedative effect and can prompt the pancreas to secrete insulin and make people fall asleep.

Vinegar. Contains a variety of amino acids and organic acids, the effect of eliminating fatigue is very obvious, can be added to a tablespoon of vinegar in warm boiled water. Closing your eyes after drinking will help you fall asleep.

Honey. It has the effect of tonifying and invigorating qi, calming the five organs, and detoxifying all kinds of poisons, and is effective for insomnia due to neurasthenia.

Jujube. It is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, and has the effect of nourishing the five organs, benefiting the spleen and stomach, nourishing blood and calming the nerves. It has a significant effect on dreaminess, insomnia and mental trance caused by weakness of qi and blood.

After dinner, cook soup with jujube and drink, or take the red jujube to remove the core and add water to boil, add rock sugar and ejiao to simmer into a paste, and eat 1 2 spoons before going to bed.

Sunflower seeds. Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells, and play a calming and calming role. Eating some sunflower seeds after dinner can also promote the secretion of digestive juices, which is conducive to digestion and stagnation, and helps sleep.

Walnut. It is a good nutritious and nourishing food, which has been shown to improve sleep quality, so it is commonly used for neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat is to mix it with black sesame seeds, pound it into a paste, and take 15 grams before going to bed, and the effect is very obvious.

Millet. Of all the grains, millet is the richest in tryptophan. In addition, millet contains a lot of starch, which is easy to make people feel warm and full after eating, which can promote the secretion of insulin and increase the amount of tryptophan entering the brain.

Milk. Milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete serotonin, a neurotransmitter that makes people drowsy; The other is a peptide that has a regulatory effect on physiological functions, which makes people feel comfortable throughout the body, which is conducive to relieving fatigue and falling asleep.

For people with nervous breakdowns caused by physical weakness, the sleeping effect of milk is more pronounced. Drinking 1 glass of milk before going to bed can make people fall asleep, especially for middle-aged and elderly people.

1. There are many foods that can help sleep, drink a glass of hot milk before going to bed, help sleep, if you can drop a few drops of honey into the hot milk, the effect will be better, but at least drink it an hour before going to bed, the amount is not too much, so as not to affect sleep at night, and it is not conducive to digestion.

2. Lemons and bananas have anti-anxiety effects, and can also improve sleep, eating bananas do not have to worry about gaining weight, because bananas are low in calories, and bananas are rich in plant fiber, which has a laxative effect, in short, it is good for the body, but diabetic patients should be cautious or even do not take it.

3. Almonds, sunflower seeds, and flaxseeds can improve sleep, and oats are also good things to improve sleep.

4. Drink some chrysanthemum tea or a small amount of red wine before going to bed, and the effect of improving sleep is also very significant for some people. In short, the above foods can improve sleep, but in moderation.

Nowadays, many people have insomnia, insomnia can cause people to feel fatigue, restlessness, general malaise, listlessness, slow reaction, headache, memory loss and other symptoms, so insomnia should be well regulated, but sleeping pills are not the best choice, are there some more safe and reliable food **, the following will introduce you to several sleep food ......

Daylily

Daylily, also known as "soothing vegetables", has the effect of calming the nerves, in addition to boiling soup and drinking, it can also be fried with other dishes into various delicacies. When improving insomnia symptoms, the main thing is to insist on drinking daylily soup at three meals a day.

When cooking, blanch the daylily with hot water for half a minute to remove the surface allergic substances, then add water to boil over high heat, then continue to cook over low heat for 30 minutes, filter the residue to take the soup, and add a little salt. You can also add some other ingredients, such as celery, tofu skin, shiitake mushrooms, etc., to taste better.

Sour dates

Jujube is a traditional Chinese medicine, and jujube kernel is famous for helping sleep. If you want to use sour jujube kernels to deal with insomnia, the method is very simple, just use it to make soup or make tea. People with more insomnia, in addition to often drinking sour jujube kernel tea, can also use sour jujube kernel soup to cook millet porridge to drink, because millet also contains tryptophan that can help sleep, so this porridge will have a significant effect on improving insomnia.

Lily.

Lily contains a variety of trace elements necessary for the human body, into the heart meridian, slightly cold, can clear the heart and remove troubles, calm the heart and calm the nerves. Lily mainly contains alkaloid components such as colchicine and has a good ... Nutritional and nourishing effect, it is beneficial to the residual heat after fever, trance, insomnia, dreams, depression and other diseases.

If consumed for a long time, it can effectively improve the sleep quality of the elderly.

Studies have shown that the edible effect of the compatibility of sour jujube kernels and lilies has increased by more than 2 times, and lily jujube kernel tea, selected lily, sour jujube kernels, lotus seeds, poria cocos, rehmannia root, red dates, wolfberry, longan meat (longan), yellow essence and other unique formulas of sleep conditioning diet therapy Chinese herbal medicines can improve sleep symptoms by drinking a cup in the morning and evening for more than a week or two weeks.

Millet.

Millet contains a variety of vitamins, amino acids, fats, and carbohydrates, which are of high nutritional value, and millet is also rich in vitamin B1. In particular, millet is rich in tryptophan, which can be metabolized to produce serotonin, which inhibits the excitability of the central nervous system and makes people feel drowsy. Serotonin can also be converted into melatonin, which has calming and sleep-inducing effects.

Traditional Chinese medicine believes that drinking millet porridge before dinner can improve sleep quality and effectively alleviate insomnia symptoms, which is a rare sleep aid. Millet has a sweet and salty taste, and has the effects of clearing heat and quenching thirst, strengthening the stomach and dehumidifying, and sleeping in the stomach. Cooking porridge with millet and taking it before going to bed can make people sleep peacefully and sleep more sweetly.

Milk: Milk contains a biochemical substance tryptophan that makes people feel tired, and drinking a glass of warm milk before going to bed has the effect of making people fall asleep.

Apple: If you have insomnia because you feel tired and your body is sore, you can eat an apple before bed. It is an alkaline food that relieves and eliminates muscle fatigue . Fruits such as bananas and pears also have the same effect.

Bread: Eating some protein before going to bed will help you sleep, and women who don't like to drink milk or are sensitive to lactose don't need to eat beef and chicken, just eat a small slice of bread.

Red dates: It has the effect of curing boredom and sleeplessness, and you can sleep peacefully by eating a few red dates or drinking a little red date soup before going to bed.

Lily: It has the effect of replenishing deficiency and clearing the heart, removing annoyance and calming the nerves, and has a good effect on upset insomnia. You can put an appropriate amount of lily and sugar into the pot before going to bed, cook until the lily is ripe, and then eat warm.

Honey: It has the effect of nourishing the spleen and removing upset, and can be taken with boiling water every night before going to bed.

Millet porridge: Millet is slightly cold, sweet in taste, and can strengthen the stomach and sleep. Cook porridge with millet and take it before going to bed to make it easier to fall asleep.

Daylily: Daylily has a calming effect, and you can cook some daylily for dinner, which can improve insomnia.

Sugar water: When you have trouble falling asleep due to irritability and anger, you can drink a glass of sugar water. Fructose can be converted into a large amount of serotonin in the body, which can be replenished to the brain in time, so that the cerebral cortex is inhibited and enters a state of sleep.

Walnut: Resistant to brain and kidney, effective for neurasthenia, insomnia and forgetfulness. You can eat 2 raw pieces before going to bed, or you can use walnuts to make porridge, and eat a small amount before going to bed or for dinner.

Sunflower seeds: Contains vitamin B3, which can regulate the function of brain cells, and knocking a handful of sunflower seeds every night can help you sleep.

Xiaomei Niang not only uses lily, but also adds herbal raw materials such as Poria cocos and sour jujube kernels, and a small bag of sweet and sour is effectively helpful for insomnia people to calm down and stay away from insomnia anxiety.

Sleeping pills can provide temporary sleep for patients with insomnia, but they are very damaging to the body. But if you use diet to help you sleep, you don't have to worry about such things happening. What foods are effective in improving sleep quality and not for the body?

Let's find out.

1. Dried sour cherries

A small amount of dried cherries can provide the necessary serotonin to promote carbohydrate synthesis, thereby improving sleep quality. Dried cherries are cheap and sufficient, helpful for digestion, sweet and sour, and have become a popular snack food among urban white-collar workers.

2. Bananas

Bananas are actually "sleeping pills" wrapped in the peel, and in addition to being rich in complex amines and N-acetyl-5-methoxytryptamine, they are also rich in magnesium, which relaxes muscles. Bananas contain a lot of protein, and when the protein enters the human body, it chemically reacts into amino acids, which are substances that calm our nerves.

3. Chrysanthemum tea

The reason why chrysanthemum tea has become the first choice for preparing tea drinks before going to bed is mainly because of its gentle sleep effect, which is the best natural remedy for calming the mind.

4. Warm milk

It's been well known that drinking a warm glass of milk before bed can help you sleep, because milk contains a tryptophan that acts as a sedative amino acid. Calcium helps the brain make the most of this tryptophan. Vitamin C, vitamin B6 and niacin help convert tryptophan to serotonin, which promotes the synthesis of melatonin, thus improving sleep quality.

5. Chickpeas

High-fiber chickpeas are rich in vitamin B6, which can give people a sense of tranquility, soothe emotions and promote sleep.

6. Honey

Large amounts of sugar have an excitatory effect, but small amounts of glucose are duly suggestive of brain secretion of orexin (phenyl dihydroquinazoline), a newly discovered neurotransmitter associated with thinking responses. So a few drops of honey to warm milk or vanilla tea can also help you relax before bed.

7. Oatmeal

Oats are a valuable bedtime product that is rich in N-acetyl-5-methoxytryptamine. Boil a small bowl of cereals and mix it with a little honey. Try chewing hard enough to fill your tooth holes.

8. Potatoes

A small baked potato won't damage your gastrointestinal tract, but instead it will remove the acid compounds that prevent tryptophan from having a hypnotic effect. If you mix it with warm milk to make mashed potatoes, the effect will be even better!

9. Almonds

Almonds contain both tryptophan and magnesium, a muscle-soothing medicine. Therefore, eating a small amount of heart-healthy nuts is also another trick of hypnosis!

10. Flaxseed

Flaxseed can be described as a "natural food for the mood" and is rich in omega-3s and fatty acids. When your life is getting stuck and you're feeling down, try sprinkling two tablespoons of flaxseed in your oatmeal, which may have an unexpected effect.