1, banana

Bananas are actually "sleeping pills" wrapped in the peel, which are rich in serotonin and N- acetyl -5- methoxytryptamine, as well as magnesium that can relax muscles.

2. Chrysanthemum tea

Chrysanthemum tea is the first choice for preparing tea drinks before going to bed, mainly because it has a soft sleep effect and is the best natural prescription for calming the nerves.

3. Hot milk

Everyone knows that drinking a cup of warm milk before going to bed is very helpful to sleep, because tryptophan contained in milk can play a calming role, and calcium rich in milk can make the brain make better use of this tryptophan. Putting mild milk in a bottle will bring you a warm feeling of returning to childhood and gently tell you "relax, everything is fine".

4. honey

A large amount of sugar has an exciting effect, but a small amount of glucose can stimulate the brain to secrete orexin (phenyldihydroquinazoline), which is a newly discovered neurotransmitter related to thinking response. So a few drops of honey in warm milk or vanilla tea can also help you relax before going to bed.

5. potatoes

A small piece of baked potato won't damage your gastrointestinal tract. On the contrary, it can remove acidic compounds that prevent tryptophan from playing a hypnotic role. If you mix warm milk to make mashed potatoes, the effect will be better!

Extended data:

Ways to improve sleep and attention:

1. Limiting time in bed can help integrate and deepen sleep. Spending too much time in bed can lead to fragmentation and shallow sleep.

2. Getting up at the same time will prompt you to go to bed at the same time, which will help to establish a "biological clock".

3. Make an exercise schedule, and don't do exercise for 3 hours before going to bed. Exercise helps to alleviate the difficulty of falling asleep and deepen sleep.

4. A comfortable and quiet sleeping environment helps to reduce the possibility of waking up at night.

5. Too cold or too hot sleep environment may affect sleep, and a cool environment helps sleep.

References:

Food to improve sleep-People's Network