What food can increase sleep? With the continuous development and progress of society, people's pace of life is getting faster and faster, and the pressure is getting bigger and bigger, which leads to many people's long-term insomnia. Let's take a look at what I have collected about which foods can increase sleep. Welcome to reading.

What food can you eat to increase your sleep 1 First, oatmeal.

Oatmeal is rich in minerals such as calcium, iron, zinc, phosphorus and dietary fiber. On the one hand, it can promote cholesterol excretion, improve blood circulation and promote wound healing. On the other hand, oatmeal can promote the production of melatonin, thus causing drowsiness and promoting sleep.

Second, milk.

Milk is not only a good source of calcium supplement in daily life, but also contains tryptophan and peptides, which has the functions of calming the nerves, nourishing the heart and benefiting qi. For people suffering from neurasthenia, climacteric syndrome and insomnia, drinking a small glass of warm milk before going to bed can better help insomnia sleep peacefully and improve the quality of sleep.

Third, red dates

As we all know, red dates have remarkable effects of nourishing yin and strengthening yang. Because of its exact health care function, it can be cooked into tremella jujube porridge, lotus seed jujube soup and so on for food supplement. Jujube has the effects of nourishing blood, calming nerves, tonifying deficiency and benefiting qi. Patients who are usually dreamy and easy to wake up can drink jujube porridge properly.

Fourth, Xiaomi

Millet contains the most abundant tryptophan in grain. Tryptophan can promote the secretion of serotonin by nerve cells and regulate nerve function and contact fatigue. Moreover, millet can be adjusted, and after drinking millet porridge, it will have obvious satiety, and it can also increase tryptophan level and improve sleep by stimulating insulin secretion.

Fifth, lotus root starch

Lotus root powder has the functions of clearing heat and cooling blood, invigorating spleen and benefiting qi, and has high iron content, so it is a good food for supplementing iron and nourishing blood in daily life. Mix lotus root starch and add some honey, it will become a delicious snack. Lotus root powder has a good relieving effect on insomnia patients with blood deficiency.

Sixth, Lily

Lily has extremely high medicinal value, and has the effects of nourishing yin and clearing away heat, nourishing essence and blood, calming the heart and calming the nerves, invigorating the spleen and nourishing the stomach. Dried lily can stew soup, which can better relieve fatigue, irritability, insomnia, dreaminess, trance and other symptoms. Especially for women, proper consumption can also help beauty beauty.

What food can you eat to increase your sleep 2 1, banana?

As we all know, banana, also known as "Happy Banana", is one of the most common fruits in our life. Because bananas are easily digested by the human body, people of all ages can safely eat them and supplement balanced nutrition. In addition, bananas are also "sleeping pills" wrapped in the peel. Bananas are rich in serotonin, N- acetyl -5- methoxytryptamine and magnesium, which can relax muscles and relieve muscle fatigue. If oranges and other fruits are placed on the pillow, their fresh and sweet smell can also promote sleep.

2. Hot milk

It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains two hypnotic substances: one is tryptophan, which can promote brain nerve cells to secrete the neurotransmitter serotonin, making people sleepy; The other is peptides that can regulate physiological functions. Among them, "opioid peptide" can combine with the central nervous system, play an anesthetic and analgesic role similar to opium, make people feel comfortable, help relieve fatigue and help them fall asleep. Putting mild milk in a bottle and slowly sliding it into your stomach will bring you a warm feeling of returning to childhood and gently tell you "relax, everything is fine."

3. vinegar

After a long journey, if you are too tired to sleep at night, you can take it slowly with a spoonful of vinegar mixed with warm water. This is because vinegar contains a variety of amino acids and organic acids, which has a very significant effect on eliminating fatigue. It can also accelerate the blood circulation of human body, improve the oxygen-carrying capacity of hemoglobin, improve the hypoxia state of various parts of the body caused by fatigue, enhance the metabolism of various systems, and facilitate the discharge of carbon dioxide and waste gas in the body, thus relaxing the human body and restoring fatigue. Meditate and close your eyes after drinking, and you will soon fall asleep.

4. Whole wheat bread

Whole wheat bread is no stranger to some people who pay attention to healthy eating. It is an ideal diet food. Can provide the human body with rich crude fiber and carbohydrates. A slice of whole wheat toast, together with tea and honey, can help the human body release an insulin, which enables tryptophan to reach the human brain, where it is converted into serotonin. It's like someone whispering in their ear, "It's time for bed."

5. Oats

Oats are rich in soluble fiber and protein, which can make people feel full. If you feel hungry before going to bed, eating oats will help suppress your appetite. Besides, oat is a valuable product before going to bed, which is rich in N- acetyl -5- methoxytryptamine, which has the characteristics of soothing and restoring nerves and can help you sleep well. Boil a small bowl of oats and add a little honey to mix. It is a delicious snack and a good product to soothe the nerves and help sleep.

6. Lettuce; lettuce

Lettuce is a crisp and fresh vegetable. Whether it is cold or stir-fried, it can be made into a delicious food. In addition, there is a milky white slurry in lettuce, which has magical calming effect and is very suitable for people with neurasthenia and insomnia. When in use, the lettuce with skin is sliced and cooked, and boiled into soup, especially before going to bed, which has a good effect of helping sleep.

7. Lotus seeds

Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart, strengthening the spleen, nourishing blood and calming the nerves, among which lotus plumule also has the miraculous effect of reducing fire. In recent years, biologists have confirmed through repeated experiments that lotus seeds contain liensinine, aromatic glycosides and other sedative components, which can promote the secretion of insulin by the pancreas after eating, thus increasing the supply of serotonin, which is an important component that determines the quality of sleep, so it can make people fall asleep. Therefore, taking boiled lotus seeds with sugar before going to bed every night will have a good sleep-helping effect.

8. Jujube

Jujube is sweet and has the effect of enriching blood. It is the favorite of many girls. In addition, jujube contains sugar, protein, vitamin C, organic acids, mucus, calcium, phosphorus, iron and other substances, which have the functions of invigorating the spleen and calming the nerves. If you feel insomnia or nervous, try to use 30 ~ 60g jujube every night, add some water, or cook porridge with lily, which will help you sleep.

What food can you eat to increase your sleep 3 1, almond?

Almond is not only rich in nutrients such as protein and vitamins, but also contains tryptophan and magnesium, which is a good medicine to relax muscles, just like honey. Regular diet helps to relieve anxiety and sleep. At the same time, almonds are also good for heart health and can help you "clean" your intestines.

Step 2: bananas

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.

3. Hot milk

It has long been known that drinking a cup of warm milk before going to bed is helpful to sleep, because milk contains tryptophan, which can play a calming role like amino acids. And calcium can help the brain make full use of this tryptophan. Putting mild milk in the bottle will bring you a warm feeling of returning to childhood and gently tell you "relax, everything is fine".

4. 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.

5. 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.

6.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!