What green foods to eat can help sleep

What foods are good for sleep?

1.Milk works.

Warm Milk + Honey: Add a small amount of honey to your warm milk or vanilla tea and let tryptophan and calcium do their job! And some of the glucose that honey brings in can cause your brain to stop producing orexin, a recently discovered neurotransmitter involved in staying awake.

Warm milk + potatoes: Potatoes remove acids that interfere with the sleep-inducing tryptophan. To achieve this effect, you simply mash the baked potatoes and mix them with warm milk to eat.

Warm milk + whole wheat bread: Eating a small piece of whole wheat bread while drinking warm milk will help promote the secretion of insulin, which is converted into serotonin in the brain, which helps tryptophan have an effect on the brain, thus promoting sleep.

Low-fat yogurt: Although milk can promote sleep, the fat in it can slow down digestion and make sleep intermittent. Therefore, 1 cup of low-fat yogurt is a better choice for you to fall asleep peacefully.

2.Foods containing magnesium: Overwork and smoking during the day can cause "platelet aggregation" and vasoconstriction, which affects the body's relaxation and sleep.

And if the magnesium level in the body is too low, it will reduce the ability to withstand stress. If you can take proper magnesium, you can suppress the above two symptoms and improve your sleep condition.

Magnesium-rich foods: Nuts such as almonds, pumpkin seeds, sunflower seeds, and peanuts are rich in magnesium. Almonds, in particular, contain both magnesium and the aforementioned tryptophan and are great helpers for sleep. Dark green vegetables are also rich in magnesium.

3.Calcium-containing foods: Calcium has the effect of calming the mind and inducing people to enter a stable sleep state, and the combination of calcium and magnesium can become a natural relaxant and tranquilizer.

If calcium and magnesium are absorbed by the body in a ratio of 2:1, the hypnotic effect is better. Milk and lactic acid, dried fish, dried shrimp, green leafy vegetables and kiwifruit are all rich in calcium.

For adults, it is recommended to consume about 1,000 mg of calcium per day.

4.Foods containing B vitamins: B vitamins have synergistic effects with each other, regulate metabolism, enhance the nervous system, eliminate irritability and promote sleep.

Sunflower seeds contain vitamin B13, which has the effect of regulating brain cell metabolism and improving its inhibitory function.

Drink a glass of warm milk before bed.

Nutritionists and sleep experts have conducted a series of studies and found the following 6 foods that help with sleep.

1. Kiwi

Kiwifruit contains a variety of vitamins and minerals, especially vitamins C and E, and is also extremely high in potassium and folic acid.

Studies believe that kiwifruit contains a large number of antioxidant factors, which can regulate the content of folic acid and serotonin, help fall asleep quickly, and improve sleep quality.

2. Tart cherries

There are two types of cherries, sweet cherries and tart cherries, with the concentration of melatonin in tart cherries being higher than sweet cherries, which can help regulate circadian rhythms and promote healthy deep sleep.

Studies have found that people who drink two glasses of tart cherry juice a day tend to sleep longer and sleep more efficiently.

3. Laughing Jane's milk

Milk is high in tryptophan and melatonin, which work together to improve sleep. And milk is rich in calcium, and a glass of hot milk before going to bed can not only promote sleep, but also be beneficial to health.

4. High-fat fish

Studies have found that fatty fish contain high levels of vitamins and omega-3 fatty acids, which are involved in the body's regulation of serotonin and improve overall sleep quality.

5. Nuts

Nuts such as almonds, walnuts, pistachios, and cashews contain melatonin and elements such as magnesium and zinc, which have been found to help with sleep.

Studies have shown that the combination of melatonin, magnesium, and zinc can effectively help improve insomnia symptoms in the elderly.

6. Passionflower

Drinking a cup of passionflower tea an hour before bedtime can help improve sleep quality.

Passionflower is known in the West as a natural tranquilizer that relaxes the body and mind, soothes anxiety and promotes sleep.

1.Vinegar hypnosis: Some people are overworked after a long trip and have difficulty sleeping at night, so they can use a tablespoon of vinegar mixed with warm water to take it slowly. After drinking, close your eyes and soon fall asleep.

2.Sugar water hypnosis: If you have trouble falling asleep due to irritability and anger, you can drink a glass 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 make the cerebral cortex inhibited and easy to fall asleep.

3.Milk hypnosis: Tryptophan in milk is one of the eight essential amino acids in the human body, which not only has the effect of inhibiting brain excitability, but also contains the effect of making people feel tired.

It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people sleep peacefully, which can make people fall asleep faster.

4.Fruit hypnosis: People who are overtired and suffer from insomnia can eat apples, bananas and other fruits before going to bed to resist muscle fatigue; If you put a fruit such as orange next to your pillow, its fragrance can also promote sleep.

5.Bread hypnosis: When you have insomnia, eating a little bread can calm you down and induce you to sleep.

6.Millet hypnosis: In addition to being rich in nutrients, millet has the highest tryptophan content in millet.

Traditional Chinese medicine believes that it has the effects of strengthening the spleen, stomach, and sleeping. Diet: Take an appropriate amount of millet, add water to cook porridge, eat it at dinner or before going to bed, it can have the effect of sleeping.

7.Fresh lotus root hypnosis: Lotus root contains a lot of carbohydrates and rich calcium, phosphorus, iron, etc. and a variety of vitamins, which has the effects of clearing heat, nourishing blood, and removing annoyance.

It can cure blood deficiency and insomnia. Diet: Take fresh lotus root and simmer it over low heat, add an appropriate amount of honey after slicing, you can eat it at will, and it has the effect of calming your mind and falling asleep.

8.Sunflower seed hypnosis: Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, etc., which have the effects of flattening the liver, nourishing blood, lowering blood pressure and cholesterol. Swallowing a handful of sunflower seeds every night has a good sleep effect.

9.Lotus seed hypnosis: Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and soothing the nerves.

In recent years, biologists have confirmed through experiments that the lotus seeds contained in lotus seeds, aromatic glycosides and other components have a sedative effect; After eating, it can promote the secretion of insulin from the pancreas, which can increase the supply of serotonin, so it can make people fall asleep. Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep aid.

10.Jujube hypnosis: Jujube is sweet, containing sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron, etc., and has the effect of tonifying the spleen and calming the nerves. Use 30 60g of jujube every night and add an appropriate amount of water to cook to help you fall asleep.

11.Sleep-promoting drink: Take 100g of onion, soak it in 600ml of soju, and take it out after 1 week. Squeeze 10ml of onion wine, about 90ml of milk, 1 egg, and half an apple. After blending, drink 30 minutes before bedtime.

12.Lettuce hypnosis: lettuce has a milky white serous effect, which has a calming effect and is not toxic, and is most suitable for neurasthenia and insomnia. When using, slicing lettuce with skin and boiling it in soup, especially before going to bed, has the effect of helping sleep.

Foods that help you sleep:

Banana chrysanthemum tea.

Hot milk honey.

Tomato oatmeal.

Almond flaxseed.

Whole wheat bread turkey.

Hot milk, longan has the effect of calming the nerves, you can fall asleep very early, and jujubes.

Bread After eating bread, the body secretes insulin, which is used to "digest" the nutrients in the bread. In the metabolism of amino acids, something like tryptophan is retained. Tryptophan is the predecessor of serotonin, which has a hypnotic effect.

Therefore, general hypnosis can eat some bread half an hour before going to bed, so that you can sleep well.

Milk The content of tryptophan in milk is relatively high, because tryptophan is a biochemical substance that makes the human body feel tired, and it has a particularly obvious and effective hypnotic effect on people who have neurasthenia due to physical weakness. Tryptophan in a glass of warm milk has the same effect on the human body as a tablet of 2 5 mg of diazepam, in general, drink a glass of warm milk before going to bed at night, and you can fall asleep after half an hour.

Jujube Jujube is rich in protein, sugar, vitamin C, calcium, phosphorus, iron and other essential nutrients and trace elements, which have the effect of tonifying the spleen and soothing the nerves. People with long-term insomnia take 50 jujubes with decoction juice for dinner, or cook porridge with lilies to eat, which is conducive to sleep.

Honey Some people refer to "honey" as the "milk" of the elderly. Milk is an excellent nutritious food for children; And honey is also an excellent nutritious food for the elderly. Because the nutrients in honey play a huge role in balancing the body's metabolism and strengthening the nutrition of brain cells.

The benefit of honey for the elderly is that it can not only provide heat for the human body, but also have a good sleeping effect. Take 50 grams of honey warm water before going to bed for a good sleeping effect. Here I would like to remind you that honey can only be washed with warm water, not hot water, otherwise it will destroy the active ingredients in the honey.

Daylily It contains more amino acids, phosphorus, vitamins and other nutrients, which play an important role in the growth of brain cells. Eating some daylily often has a good effect on the human body to strengthen the brain and sleep.

Walnuts Walnuts are hard-shelled foods, and walnut kernels are rich in vegetable fats, vitamins, sugars, and some other trace elements. Eating some walnuts often has special significance for the human body to replenish the brain and strengthen the brain. Cook porridge with walnut kernels and rice or millet in moderation It is best to eat it for dinner, which has a good sleeping effect.

Drinking a small glass of red wine every night can regulate blood pressure, lower blood lipids, and also help with sleep.

If you have insomnia, drink a bottle of milk before bed to help you sleep. I was like this when I was in high school, and it sounded good.

What foods improve sleep? Star Awareness Project

Hello! Insomnia is a chronic recurrent intractable psychological disorder that does not exclude a genetic relationship. We should pay attention to adjusting our mentality, not pursuing perfection, but having a normal heart.

To establish the concept of happy thoughts, happy thoughts, you are a happy person, if the mind is not happy, you will not be happy, contented people are happy, the heart is happy, the heart is depressed. Pay attention to adjusting the dietary structure, mainly light diet, easy to get hot food and do not eat, traditional Chinese medicine believes that "fire does not nourish the heart, the heart does not nourish sleep" will affect sleep; In addition, pay attention to more exercise, moderate exercise can enhance physical fitness, improve psychological tolerance, and can also assist sleep.

**It is recommended to use pure Chinese medicine or Chinese patent medicine to nourish the heart and calm the nerves, replenish qi and blood, nourish yin and reduce fire, soothe the liver and relieve depression.

Wishing you good health!

Red dates, lilies and other soothing light foods, is too hot in the heart, kidney water is insufficient, black food is very important to tonify the kidney.