Sleep badly, what foods to eat help you sleep

1. Milk: This is a well-known food with sleeping effect by the public. Milk contains two hypnotic substances:

One is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter that makes people drowsy - serotonin; The other is a peptide that has a regulatory effect on physiological functions, among which the "opioid peptide" can be combined with the central nervous system to exert an anesthetic and analgesic effect similar to opium, making 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.

2. Walnuts: Walnuts are not only nutritious, but also can be used to improve sleep, and are often used for symptoms such as neurosis, dark circles under the eyes, forgetfulness and dreaminess caused by insomnia. The general way to eat it is to mix it with black sesame seeds, mash it into a paste, and take 15 grams before going to bed, and the effect is particularly good.

3. Millet: Among all grains, millet is the most abundant 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.

4. 30 lotus seeds (lotus hearts), fry in water, add a little salt, take it every night before going to bed, it can calm the nerves and replenish qi. You can also use 1 2 grams of lotus seed green core and boiling water to brew instead of tea.

5. Longan rock sugar tea: Prepare 25 grams of longan meat and 10 grams of rock sugar. Wash the longan meat, put it in a teacup with rock sugar, boil water, cover and simmer for a while, then drink.

1 dose per day, drink as you go, add boiling water as you drink, and finally eat longan meat. This tea has the function of nourishing the heart and spleen, calming the nerves and intellect. It can treat excessive thinking, lack of energy, insomnia, dreams, palpitations and forgetfulness.

6. Honey: Honey has the effect of nourishing the spleen and removing upset, and it is taken with 50 grams of boiling water with honey every night, which is conducive to sleep.

What to eat helps with sleep.

There are generally 2 types of foods that can help improve sleep:

1. Tryptophan food.

Tryptophan is metabolized in the human body to produce serotonin, which can inhibit the excitability of the central nervous system and produce a certain sense of drowsiness. At the same time, serotonin can be further converted into melatonin in the human body, which has been proven to have definite sedative and sleep-inducing effects.

Millet is the richest of all grains in tryptophan, and adding some millet to your dinner staple can help increase the amount of tryptophan that enters the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, tofu skin, dried shrimp, seaweed, and black sesame seeds is also very high, which can be eaten appropriately.

In addition, tryptophan will smoothly enter the brain through the dietary combination of carbohydrates and protein (i.e., the order of eating carbohydrates first, then protein), giving you a restful sleep.

2. Foods of vitamin B group.

B vitamins have a synergistic effect with each other, which can regulate metabolism and enhance the function of the nervous system.

Whole grain foods are rich in B vitamins, which have the effect of eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc., are all considered whole-grain foods.

It can be done by consuming foods such as bananas, milk, sunflower seeds, lotus roots, etc., to help with sleep

1. Bananas: Bananas contain vitamin B6 and serotonin, which can effectively keep people away from depression symptoms and promote sleep.

2. Milk: Milk contains tryptophan, which helps to promote the secretion of serotonin by nerve cells in the brain; In addition, milk contains peptides that have a regulatory effect on physiological functions, which is beneficial for relieving fatigue and falling asleep.

3. Sunflower seeds: Sunflower seeds contain a variety of amino acids and vitamins, which help regulate metabolism, improve the inhibitory function of brain cells, and play a calming and calming role.

4. Lotus root: Lotus root contains a lot of carbohydrates and rich minerals such as calcium, phosphorus, iron and a variety of vitamins, which has the effects of clearing heat, nourishing blood, removing irritability, etc., and can improve insomnia.