What foods are there to improve sleep? With the rapid development of modern society, many office friends will become very busy at work, so the social pressure of those office friends will become greater. Here are some foods to improve sleep.

What foods are there to improve sleep? 1 Banana is known as a fruit "hypnotic". Bananas are rich in magnesium, which helps to relax the muscles of the body, relieve tension and stress, and help to fall asleep quickly. Besides bananas, you can also drink a cup of chrysanthemum tea every day, which can effectively help you sleep. The fragrance of chrysanthemum tea has a calming effect. When you are upset and can't sleep, drinking a cup of fragrant chrysanthemum tea can make you relax and sleep quietly.

Usually adding potatoes to dinner can effectively remove acidic compounds in the body, which will hinder the production of hypnotics in the body. If possible, it is better to make mashed potatoes with milk.

What should I pay attention to if I can't sleep well?

In addition to daily diet, the quality of sleep is mainly affected by the state of work and rest and mental state, so we should maintain a relaxed and happy mood and a positive and optimistic attitude at ordinary times to ensure regular work and rest time every day.

Food contains a lot of nutrients. Many people use dietotherapy to keep healthy and improve sleep. What kind of food do you have? A lot of food is good for sleep, but besides diet, we should arrange our work and rest time reasonably and develop good living habits. If you haven't slept well for a long time, it is recommended to go to the hospital for examination and take medicine if necessary.

What foods are there to improve sleep? 2 1, lotus seed.

Lotus seeds can make up the middle energizer and cure insomnia at night. Dinner with daylily can make people sleep soundly.

2. Longan

Longan has the effect of nourishing blood and calming the nerves. Take 10 tablet of decoction every night before going to bed, which can promote sleep.

3. Xiaomi

Millet is rich in tryptophan, ranking first among all grains. Millet is cooked into porridge and eaten before going to bed, which is especially suitable for people with poor health and insomnia.

4. Sunflower seeds

Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibitory function of brain cells and soothe the nerves. Eating a handful of sunflower seeds after a meal can not only promote digestion, but also help sleep.

5, red dates

Jujube contains protein, sugar, vitamin C, calcium, phosphorus and iron. It has a significant effect on dreaminess, insomnia and mental trance caused by deficiency of qi and blood. After dinner, cooking soup with jujube or porridge with lily can speed up the time of falling asleep.

6.honey

Honey is rich in glucose, vitamins, magnesium, phosphorus, calcium and other substances, which can moisten and regulate the nervous system, thus promoting sleep.

7.mulberry trees

Mulberry is often used to treat dizziness and insomnia caused by yin deficiency and yang hyperactivity. Take mulberries and decoct them in water to get juice. Boil ceramic pot into a paste, add some honey, mix well and store, one or two spoonfuls at a time, and take it with warm water.

8.walnuts

Walnut is a good nourishing food, which can treat neurasthenia, forgetfulness, insomnia and dreaminess. Appropriate amount of japonica rice, walnut kernel and black sesame seeds can be taken, simmered into porridge with slow fire, mixed with sugar, and eaten before going to bed.

9. Apple

Apple contains fructose and malic acid, and it has a strong flavor. It can induce the body to produce serotonin and help people fall asleep.

Second, improve sleep methods.

1, have a glass of milk.

165438+ 0: 00 pm-3: 00 am is the best time to detoxify the liver and gallbladder. Don't drink coffee, strong tea or smoke before going to bed. These substances have certain negative effects on sleep. You can drink milk before going to bed. Milk contains calcium that can inhibit people's excitement and tryptophan that can secrete hormones, so drinking milk before going to bed helps them sleep. 2. Moderate fatigue

People who have worked all day may fall asleep as soon as they lie down, but many people have no work or are not too tired during the day. They can use exercise to let themselves fall asleep easily. Exercise can help people improve their sleep quality. Try jogging and walking, but don't do strenuous exercise. I always believe that exercise is the best choice to improve my sleep quality.

You can also do housework. After all, housework and exercise are the same, which will lead to moderate fatigue and easy to fall asleep.

Soak your feet

Soaking feet with hot water is good for sleeping. After soaking for a while, you can rub your calf while soaking your feet and pat the muscles on both sides of the calf bone in front of your calf. After soaking your feet, massage the soles of your feet with your thumb, mainly the center of your feet and toes.

If you can, use foot bath. If not, use a wooden basin or a common basin. Patients with diabetes, cardiovascular and cerebrovascular diseases and foot frostbite should not burn their feet with overheated water. Soak your feet for about 30 minutes, not too long, and don't go to bed immediately after soaking your feet.

4. Control the sleeping time

Don't use your brain too much before going to bed. You can relax and listen to music. It's better to go to bed before eleven o'clock, because after the best period of sleep, you won't get enough sleep and it's more difficult to fall asleep.

Step 5 smell

If there is a pungent smell in the room, it is not easy to fall asleep. So at this time, we should avoid putting some irritating items in the room, such as perfume.

6. Sleep environment

Studies show that the most suitable elegant colors are pink, pink green and pink yellow, which have a certain calming effect. On the contrary, bright colors are not suitable for sleeping environment, which will make people more restless and insomnia. Coupled with a scientific pillow that conforms to the human body structure and a comfortable pajamas, sleep becomes a kind of enjoyment.

Before going to bed, you can put your hands on the lower abdomen, use abdominal breathing to shift your attention to the lower abdomen, count silently, and fall asleep quickly, which has the effect of slimming the abdomen.