In nature, the sedative and hypnotic food cherry is one of the few foods containing melatonin. Melatonin can control the biological clock and help us fall asleep. Studies have shown that cherry juice can not only ensure sleep time, but also improve sleep quality to some extent, especially for adults with chronic insomnia. Pay attention to the nursing health knowledge of the elderly and Jiahui Jinling School.
2. Milk
In many people's memory, a cup of hot milk brought by my mother before going to bed can make us fall asleep faster. This is because tryptophan (an amino acid) contained in milk that hypnotizes food can make the brain secrete serotonin, which makes people feel sleepy. However, there are also views that milk helps us sleep mainly because of childhood memories-mother's care can make us sleep more practically.
3. fragrant rice
Compared with people who eat other foods with high glycemic index, people who eat fragrant rice, a sedative and hypnotic food, four hours before going to bed go into deep sleep nearly twice as fast. The researchers speculate that this may be because foods with high glycemic index can produce more tryptophan, especially fragrant rice. Pay attention to the nursing health knowledge of the elderly and Jiahui Jinling School.
4. cereals
Soaking a bowl of whole wheat cereal with milk is a good way to improve sleep. Because calming the nerves and hypnotizing food grains belong to the role of carbohydrates to help sleep, combining with milk can get twice the result with half the effort.
5.bananas
In addition to containing some carbohydrates, banana, a sedative and hypnotic food, also contains magnesium. Magnesium is a muscle relaxant, which can also help sleep. In fact, bananas are rich in potassium, which can not only protect our cardiovascular system, but also help us maintain the health of our nervous system.
6.sweet potato
Tranquilizing and hypnotizing food sweet potato is definitely an excellent choice to help sleep. It is not only rich in carbohydrates, but also contains potassium. Other foods containing potassium include potatoes, green beans and papaya.
7.turkey
Like milk, the sedative and hypnotic food turkey contains tryptophan. However, its sleep aid effect is relatively weak. If you have only mild insomnia, turkey is a good choice. If you have severe insomnia, drinking more milk may be more effective.
8.valerian herbal tea
Valeriana officinalis hypnotic food can calm the nervous system, which is mainly produced in Shaanxi, Gansu and Qinghai. Studies have found that its roots can speed up sleep and improve sleep quality. Some people like to brew valerian tea with chamomile and motherwort. These plants do not contain caffeine, which contributes to sleep. Other teas have no effect on helping you sleep, but it doesn't matter if drinking some tea before going to bed is your habit.
9.jujube
Jujube contains protein, sugar, vitamin C, calcium, phosphorus, iron and other beneficial substances, and has the function of invigorating the spleen and calming the nerves. After dinner, you can speed up your sleep by frying jujube juice or lily porridge.
10, Apple
According to modern biochemical analysis, apples are rich in sugar, pectin, protein, malic acid, quinic acid, citric acid, tartaric acid, carotene, vitamin B, vitamin C, potassium, zinc, iron, phosphorus, calcium and other elements. The aromatic component contains 92% alcohol and 6% carbonyl compounds. The rich aroma of apples has a strong calming effect on people's nerves and can make people fall asleep.
1 1, grape
Recent studies have confirmed that grapes have a good effect on improving insomnia. The reason is that grapes contain melatonin, a substance that can help sleep. Melatonin is a substance secreted by the pineal gland in the brain, which is closely related to sleep. Melatonin is secreted vigorously at night, which indicates that you are about to fall asleep. Melatonin secretion is the least in the morning, which means it's time to get up. Therefore, it can help regulate the sleep cycle and improve the abnormal sleep. Experts also said that because wine contains antioxidants and alcohol, its melatonin content may be higher, which is more conducive to sleep.