What are some good diet recipes for sleep?

Sleep is a very important thing in people's daily lives. Because if you don't get enough sleep in the day, you don't have enough energy. Then it will be very tiring for today's work or study, and there will be no efficiency.

And for those who often don't get enough sleep, their bodies are often accompanied by some major or minor diseases. And if people's sleep is really not enough, it has a very big impact on their body.

Milk tryptophan Some people turn off their mobile phones regularly at night every day in order to be able to sleep enough to go out, and some people will use some drugs to assist their sleep, but it is necessary to know that some dietary supplements can also assist sleep. So in our daily life, what kind of dietary foods can help us sleep? In fact, under normal circumstances, when I was a child, my parents would often tell us to drink a glass of milk before going to bed.

Milk can help us sleep because milk contains enough tryptophan, and this tryptophan can promote our sleep and make our sleep quality better.

In daily life, the pressure of people's lives is increasing. In daily life, if you don't sleep well enough due to your lack of qi and blood, your body is weak and sick, you can eat more foods that replenish your qi and blood. For example, longan, ganoderma lucidum, red dates and other things can replenish our qi and blood and improve the quality of our sleep.

For insomnia caused by anxiety, you can choose some lily and sour jujube kernels for food supplementation. Because these foods can give us a calming effect** because of nervous breakdowns caused by upset. Usually, you can also make some lotus seed milk at home, this delicious and can help you sleep, is to boil lotus seed milk and rock sugar together, and you can drink it after half an hour.

Sour jujube kernel porridge, green onion and jujube soup, jujube wheat longan soup, salvia rock syrup, schisandra cake, lotus heart tea, these recipes are very helpful for sleep.

Sour almond porridge, green onion and jujube soup, jujube wheat longan soup, salvia rock syrup, schisandra cake, lotus heart tea, these foods all help us sleep.

First of all, you can eat more soy products, then you can also eat more egg products, and then you should also eat more melons, fruits and vegetables, and you can also drink a glass of warm milk when you go to bed at night, and then you must not overeat, do not eat too greasy food.

Millet is slightly cold, with the effect of "strengthening the stomach, spleen, and sleeping". Studies have shown that the tryptophan content in millets is abundant, and its content is the highest among all cereals. Tryptophan can promote brain nerve cells to secrete a nervous substance that makes people sleepy - serotonin, which temporarily inhibits brain thinking activities and makes people sleepy.

In addition, millet is rich in starch, which makes people feel food and full after eating, can promote the secretion of insulin, and increase the amount of tryptophan entering the brain. Millet is boiled into porridge and eaten before going to bed, which can make people sleep peacefully.

Longan has a sweet taste and warm nature, and has the effect of nourishing the heart and brain, nourishing blood and soothing the nerves. Drinking longan tea or decoction with sugar before going to bed can be beneficial to improve sleep.

Fruits contain fructose, malic acid and a rich aromatic flavor that can induce a series of biochemical reactions in the body to produce serotonin, which helps to fall asleep. The famous French writer Alexandre Dumas likes to eat fruit before going to bed to suppress the excitement after writing.

The taste of lotus seed lotus meat is astringent and flat, and the taste of lotus heart is bitter and cold, all of which have the effect of nourishing the heart and calming the nerves. The "Dictionary of Traditional Chinese Medicine" says that it can cure "sleeping at night and dreaming". Studies have shown that lotus seeds contain lisaxine, rutin and other ingredients, which have a sedative effect, can promote the secretion of pancreatic insulin, and make people fall asleep.

Before going to bed, you can fry the lotus seeds in water and add a little salt to take them; Or boil the lotus seeds and eat them with sugar.

Mulberry has a sweet taste and cold nature, which can nourish blood and nourish yin, and nourish the liver and kidneys. "Suixingju Diet Recipe" records, "Mulberry has bright ears, bright eyes, requiem, and calming spirit." "It is often used to cause dizziness and insomnia caused by yin deficiency and hyperyang.

Take the mulberry water to decoction the juice, put it in a ceramic pot and boil it into a paste, add an appropriate amount of honey to mix and store, 1 2 spoons each time, and take it with warm boiled water.

Sunflower seeds contain a variety of amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells. Eating some sunflower seeds before going to bed can speed up the secretion of digestive juices, which is conducive to eliminating food and stagnation, calming the nerves, and promoting sleep.

Walnuts are sweet and warm, and are an excellent nourishing and nutritious food, which can lead to neurasthenia, forgetfulness, insomnia and dreams. Take japonica rice, walnut kernels, black sesame seeds, simmer into thin porridge over slow fire to eat, you can use white sugar to eat, eat before going to bed.

Jujube is warm, sweet, red in color, moist in flesh, has the effect of nourishing the five organs, benefiting the spleen and stomach, nourishing blood and calming the nerves, and has a significant effect on dreams, insomnia and mental trance caused by weakness of qi and blood. Take the red dates to the pit, add water and boil them, add rock sugar and ejiao and simmer them into a paste, and eat 1 2 spoons before going to bed.

Honey has the effect of replenishing and nourishing qi, calming the five organs, and relieving 100 medicines and detoxifying. It has a significant effect on insomnia patients. Take 50 grams of honey every night before going to bed and drink it with 1 cup of warm water.

Milk is an ideal tonic, and drinking 1 cup before bed can help you fall asleep, especially for the elderly.

Banana banana is actually a "sleeping pill" wrapped in the peel, which is rich in complex amines and N-acetyl-5-methoxytryptamine, as well as magnesium, which relaxes muscles.

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.

It has long been known that drinking a glass of warm milk before bed helps you sleep, because milk contains a type of tryptophan that acts as sedatively as an amino acid. Calcium helps the brain make the most of this tryptophan. Putting mild milk in a bottle will give you a warm feeling of going back to your childhood, gently telling you to "relax, everything is fine".

The high amount of sugar in honey has a stimulant effect, but a small amount of glucose is duly suggestive of the brain's 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.

PotatoesA small baked potato does not damage your gastrointestinal tract, but instead removes 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!

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.

Almond almonds contain both tryptophan and magnesium, a muscle-soothing medicine———. So eating a small amount of heart-healthy nuts is another trick to hypnosis!

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

Whole wheat bread. A slice of toast, paired with tea and honey, helps the body release an insulin that allows tryptophan to reach the brain and convert it into a complex amine. It's as if someone whispers in your ear, "It's time to go to bed." ”

Turkey Every Thanksgiving, people can take a fragrant nap, and these are all thanks to the turkey, which is considered the best tryptophan**. But that's just modern folklore. When your stomach is mostly empty rather than full, and you have a decent amount of carbohydrates instead of a lot of protein, tryptophan will start working.

Late at night with a thin slice or two of turkey on some whole-wheat bread, maybe you'll start your sleep journey in the kitchen.

The above are the ten foods that help you sleep, but food only helps to a certain extent, if you want to sleep well, the most important thing is to take the sleep fragrance orally, stick to it for a period of time to help sleep comfortably, improve sleep quality, soothe nerves, and fall asleep easily.

There are many foods that are good for sleep, such as red dates, walnuts, eggs, millet porridge, honey, oats, apples, bananas, tomatoes, corn, shrimp, lean meat, sweet potatoes, peanuts, onions, pumpkin porridge, figs and buckwheat.

In addition, drink a cup of sleep fragrance before going to bed, insist on it for a period of time to fall asleep quickly, improve sleep, prolong deep sleep, adjust the biological clock, and improve sleep quality.

Cherries In a small survey in which participants drank 8 ounces of tart cherry juice in the morning and evening, the results of the survey two weeks later showed that the participants had improved sleep quality. Why is this happening? All varieties of cherries contain melatonin, which makes you fall asleep.

If you don't want to drink cherry juice, you can have a glass of cherries as an evening snack to help you sleep.

Fish fish are rich in tryptophan. Tryptophan is a natural sedative, and shrimp, cod, tuna, and flounder contain high amounts of tryptophan, even more than turkey. In addition, there is cod from Alaska and albacore tuna from British Columbia.

Bananas: Delicious bananas are rich in two minerals, potassium and magnesium, which promote muscle relaxation. In fact, a lack of magnesium in the body can trigger restless leg syndrome and nighttime muscle cramps that interfere with sleep. Eating one banana a day can effectively solve sleep problems.

Note: If you want to improve insomnia, you should fundamentally regulate it. Doctors recommend oral sleep incense before going to bed, which can improve insomnia, improve sleep quality, and promote deep sleep after a period of time.

Foods that help sleep include: hot milk, millet porridge, apples, bananas, etc., you can also eat some red dates, walnuts and other foods.

Poor sleep is related to factors such as excessive nervousness and stress, and the satisfactory effect cannot be achieved through diet. It is advisable to calm the mood and reduce stress. Helps relieve insomnia.

Drinking a glass of warm milk before going to bed usually helps you sleep, and you can eat some foods such as millet porridge in your diet.

Outdoor activities should be carried out in moderation, which will help speed up the body's blood circulation, make the body feel tired, and be conducive to sleep.

Drinking a glass of milk before bed can help you sleep. This effect is also very obvious, and I have experienced this first-hand experience. In the past, the pressure of studying in the third year of high school was relatively high, and it was easy to lose sleep, but then insisted on drinking a glass of warm milk every day, about a month, and you will find this potential effect.

Many elderly people will also have some insomnia, and they can also drink some milk, but for the choice of milk, you must buy pure milk, rather than those milk-based drinks.

I don't know if you've heard that lilies can also have insomnia. In the daily three meals a day at home, sometimes you can use lily stew with red dates and some pork ribs. Consuming lilies regularly will make it easier for your spirit to settle down.

Studies have shown that lilies can't help you sleep, so you can only buy dried lilies, or fresh lilies for stewed soups.

Honey can also help us sleep. Drinking a glass of light honey before going to bed can improve the quality of our sleep invisibly. Because honey has many trace elements, it can supplement various needs of the human body. Maybe you sometimes have insomnia because your body lacks something.

1. Lotus seeds. Lotus seeds can nourish the mind, cure night sleep, dinner with daylily to accompany the meal, can make people sleep.

2. Longan. Longan has the effect of nourishing blood and soothing the nerves, take 10 decoctions every night, take it before going to bed, and have the effect of relieving sleep.

3. Xiaomi. Millet is rich in tryptophan, the highest of all cereals. Millet is boiled into porridge and eaten before going to bed, which is especially suitable for people who are restless at night due to poor health.

4. 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. Sipping on a handful of sunflower seeds after dinner can both boost digestion and help with sleep.

5. Red dates. Jujube contains protein, sugar, vitamin C, calcium, phosphorus, iron, etc., and has a significant effect on dreams, insomnia, and mental confusion caused by weakness of qi and blood. Cooking soup with jujube after dinner, or cooking porridge with lilies to eat it can speed up the time to fall asleep.

6. Honey. Honey is rich in glucose, vitamins, magnesium, phosphorus, calcium and other substances, which can moisturize and regulate the nervous system, thus playing a role in promoting sleep.

7. In addition to drinking ready-made nutritional products, you can also make your own preparations. For example, walnuts can improve sleep quality, and when eating, in order to prevent monotony, you can mix them with black sesame seeds and mash them into a paste, which is delicious and effective; Before going to bed, you can also make yourself a cup of "Baiguo Tea", brew jujubes, longan, lotus seeds, plus two spoonfuls of honey, and you can also drop one or two drops of vinegar according to the taste, which is sweet and delicious.

1. Green tea, black tea and white tea. A study published in the Asia-Pacific Journal of Clinical Nutrition found that L-theanine, which is rich in green, black and white teas, increased brainwave activity, promoted relaxation, and improved sleep quality. But don't drink strong tea before bed.

2. Cinnamon. Cinnamon helps lower blood sugar levels in people with type 2 diabetes and also soothes the nervous system. Drink a small bowl of cinnamon porridge before going to bed and you will wake up more refreshed.

3. Licorice. Our adrenal glands release stress hormones, and a hectic lifestyle can easily lead to an increase in stress hormone levels and increase anxiety. Licorice has a tonic effect on the adrenal glands and has long been used as a natural remedy to fight depression.

4. Passion fruit. Studies have found that the compound "Harman" in passion fruit has a calming effect and helps promote sleep.

5. Lemons and oranges. Insufficient vitamin C intake can easily lead to poor sleep, while lemons and oranges are rich in vitamin C, which can enhance immunity, calm emotions, and reduce psychological stress.