9 sleep aid foods make you go to bed for a beauty sleep
Many people think that eating before bedtime is bad for the body, especially women who pay attention to body shape, and even think that eating before bedtime is not easy to digest, which will affect the figure.
In fact, some foods eaten before bedtime can help relax before sleep, improve sleep quality, alleviate tight muscles, stabilize tense mood, make people calm and reduce insomnia.
First, it is known that the food of the pineal gland introduced into the pineal gland can improve sleep because the quality of sleep is closely related to a substance called pinealpin in the brain.
At night, the darkness will stimulate the body to synthesize and secrete pineal hormones, which will act on the sleep center through blood circulation and cause the body to have a strong drowsiness.
At dawn, the pineal gland is less irritated by light, causing people to wake up from sleep.
The study found that pineal voxels in the human body will gradually decrease after entering middle age, with one-fourth as young as 40; one-sixth as young as 50; and one-tenth as young as 60.
Therefore, middle-aged and elderly people can promote sleep by supplementing with pineal supplements.
Types of food include oats, sweet corn, tomatoes, bananas.
Second, the anti-caffeine food tea’s exciting effect will affect sleep.
Therefore, if tea breaks during the day and affects sleep, you can drink a few grams of jujube kernels before bedtime to drink water, or porridge with jujube kernels and rice, and drink a small bowl before bedtime.
Jujube kernel contains jujube saponin B, betulinic acid, betulin and 3 sterols. They can reduce the content of norepinephrine in the blood, thereby preventing poor sleep caused by coffee.
Third, if foods that inhibit serotonin are often drowsy during the day and sleep restless at night, you can eat a bun or bread before going to bed.
Because tryptophan secreted by this group of people during the day, tryptophan will be converted into serotonin. Serotonin has a hypnotic effect, which will cause sleepiness. However, in the evening, tryptophan is insufficient to sleep peacefully.
Therefore, eating some steamed buns and bread at night can increase the tryptophan content in the body, and it is easy for people to fall asleep.
Fourth, if long-term intake of zinc and copper is inadequate for food that regulates nerves, then the human body will affect the energy metabolism of the brain cells and the regulation of the nervous system due to the lack of these two trace elements.It’s hard to sleep.
In this case, eating more zinc, copper-added oysters, fish, lean meat, shrimp, catfish and other foods at dinner can effectively improve the symptoms of neurasthenia and ensure good sleep.
Fifth, kiwi fruit sleep disorders are related to the central nervous system overexcitation and sympathetic nerve overexcitation, or are affected by the secretion of stress hormones. Kiwi fruit is rich in calcium, magnesium and vitamin C, which is helpful for neurotoxic substances.Synthesis and transmission, especially calcium, have the effect of stabilizing mood and inhibiting sympathetic nerves.
The gold kiwifruit is combined with milk, honey, ice cubes, etc. into a summer ice drink, which not only helps the body to absorb vitamin E in fruit seeds, but also increases the skin’s elasticity.
Six, milk contains two hypnotic substances: one is tryptophan, which can promote brain neurons to secrete the lethargic neurotransmitter serotonin; the other is a peptide that has a regulating effect on physiological functionsAmong them, “Opioid Peptide” can be combined with the central nervous system to exert an opiate-like anesthetic and analgesic effect, which makes people feel comfortable throughout the body and helps to relieve fatigue and fall asleep.
Drink a glass of milk before bedtime, the role of hypnotic substances in the decomposition of free radical sleep.
Seventh, apple Apple can cure spleen deficiency and fire, and tonify qi, whether it is insomnia caused by heart and spleen deficiency, yin deficiency and fire, liver and gallbladder discord or gastrointestinal discord.
Apples contain 92% of aromatic alcohols and 6% of carbonyl compounds.
Its strong aromatic scent has a strong sedative effect on human nerves and can make people sleep.
If you don’t have an apple at home, you can try pouring a cup of boiling water and adding a spoonful of vinegar to drink, which can also promote sleep.
Except for the average, putting a peeled or cut citrus on the bedside table and smelling its aroma can calm the central nervous system and help you fall asleep.
Eight, walnut Walnut is a nourishing and strong product, which is beneficial to the nervous system, forgetfulness, insomnia, dreaminess and poor diet.
Eat walnut kernels each morning or evening, or take walnut kernels, mashed black sesame seeds, and take 2 times a day, 10 grams each time, which is good for sleep.
According to modern scientific analysis, walnut kernel contains 15 protein.
4%, with a trace amount of 40%?
63%, containing 10%, also contains calcium, phosphorus, iron, zinc, carotene, riboflavin and vitamins A, B, C, E and so on.
The delicious and fatty walnut kernels are not only nutritious, but also have special effects.
Nine, wheat is sweet and flat, has the effect of nourishing blood and soothing.
60 grams of selected floating wheat, 15 jujubes, 30 grams of licorice, 4 bowls of water, fry to 1 bowl, take in the morning and evening.
Can improve appetite, nutrition and prevent sub-health.