What food to eat can regulate sleep. Now more and more people are prone to insomnia. Eating some fruits in life can also help you sleep, but not all fruits can help you sleep. Here's a detailed introduction to what food can regulate sleep.

What food can you eat to adjust your sleep 1 1, Xiaomi?

If you want to improve the quality of sleep, you can eat some millet properly. Millet is a common coarse grain in life. If you eat millet porridge properly, you can get the nutrition inside. Common vitamins and amino acids can be obtained from millet. After eating millet, these amino acids can be fully obtained, which can achieve the effect of calming the nerves and helping sleep, and help improve the quality of sleep.

2. Longan

People who often suffer from insomnia can eat longan properly. Longan is a very common food in life and has obvious effects on the body. After eating longan properly, you can supplement the vitamins and amino acids inside. Adequate intake of these nutrients can also achieve the effect of calming the nerves and helping sleep, which is helpful to improve the quality of sleep.

3. Milk

People with obvious insomnia can choose some foods that soothe the nerves and help them sleep to improve their sleep quality. Familiar milk is suitable for drinking before bed. Protein and calcium can be obtained from it, and tryptophan can be supplemented, which is beneficial to improving sleep quality and can achieve the effect of calming the nerves and helping sleep. Moreover, after drinking milk, it has a nutritional effect on the brain nerves and can achieve a calming effect.

4.bananas

Always insomnia, you need to start with diet, and you can eat bananas properly before going to bed. Banana is a common fruit, which contains some nutrients to regulate mood. After eating, you can relieve stress and enjoy yourself. And after the pressure is released, people's sleep quality can also be improved.

5. honey

Always insomnia. You can eat honey before going to bed. Honey is a common food with high nutritional value. Amino acids can also be obtained after eating, so as to achieve the effect of calming the nerves and helping sleep, which is conducive to the improvement of insomnia symptoms. So if you want to relieve insomnia, you can eat some honey to regulate your body.

6, red dates

If you have insomnia, you can eat some red dates properly before going to bed. Jujube is one of the fruits that regulate the body and promote health. Rich in iron, it can regulate qi and blood after eating, which is conducive to the improvement of blood circulation. It can provide blood needed by brain tissue in time, which is helpful to improve sleep quality and prevent sleep quality from being reduced due to long-term insufficient supply of qi and blood.

What food can you eat to regulate sleep? Firstly, 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. People suffering from neurasthenia, menopausal syndrome and insomnia, drinking a small glass of warm milk before going to bed can better help the insomnia to 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 regulate sleep? 3 fruits that can promote sleep.

First, bananas

The first thing I want to recommend to you is bananas. Bananas contain magnesium and potassium in addition to some carbohydrates. Magnesium is a muscle relaxant, which can help sleep. Potassium can not only protect our cardiovascular system, but also maintain the health of the nervous system. Relieve depression, relieve fatigue, calm the nerves and promote sleep.

Second, grapes.

Sleeping pills. In addition, grapes have a calming effect, which is very helpful for insomnia caused by senile nerves.

Third, cherry.

According to a new study by the American Nutrition Society, a glass of cherry juice in the morning and evening can help relieve insomnia. The insomnia elderly who participated in the experiment increased their sleep time by nearly 90 minutes every night. This is because sour cherry juice is a natural source of melatonin, and sour cherry juice also contains proanthocyanidins, which can improve the level of tryptamine, the main raw material for making serotonin, and thus improve sleep.

Fourth, litchi

Litchi is delicious, sweet and peaceful. It also has the effects of strengthening the brain, strengthening the body, regulating qi and enriching blood, warming the middle warmer and relieving pain, nourishing the heart and calming the nerves.

In addition, litchi is rich in vitamins, sugars and a variety of free amino acids, which is helpful to treat patients who think too much, forget and lose sleep.

Five, kiwi fruit

Kiwifruit is rich in calcium, magnesium and vitamin C, which is beneficial to the synthesis of nerve conduction substances. It also contains calcium, which is rare in other fruits, and has the functions of stabilizing mood and inhibiting sympathetic nerve. Sleep disorder is caused by excessive excitement of central nervous system, excessive excitement of sympathetic nerve or stress leading to a large amount of hormone secretion. According to research, kiwi fruit can improve sleep quality by 40%.

6. Apple

Apple is a very familiar fruit, "an apple a day keeps the doctor away", which shows that apple is a very good fruit. Because apples contain pectin, protein, vitamin B, vitamin C, potassium, zinc and other elements that can soothe the nerves, eating an apple before going to bed can make people sleep well. Sure, don't forget to brush your teeth!

Seven, pineapple

Pineapple has a high nutritional value. The nutritional value of a pineapple is equivalent to the sum of the nutrition of eggs, carrots, tomatoes and other foods. The red roots in pineapple also contain vitamin K which is lacking in common fruits and vegetables. It has the functions of calming nerves, promoting nerve health and giving you enough sleep.