At this time, drinking a cup of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger, and at the same time slowly release fructose, which has the functions of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus and cabbage are all good materials for making green fruit and vegetable juice. Cut them into small pieces, add some milk, honey and a little ice, and then break them with a blender to drink. I especially remind you to use a blender instead of a juicer, because the former can retain dietary fiber in fruit and vegetable juice and help probiotics grow in the intestines. 7. Coarse-grain pumpkin porridge Chinese traditional medicine believes that pumpkin is warm, can moisten the lungs and benefit qi, is a good blood tonic, and has special beauty effects on women. Therefore, Zhang Zhidong, a famous minister in the Qing Dynasty, suggested that Empress Dowager Cixi use pumpkins for dinner to keep her young and beautiful. Modern nutrition research also found that pumpkin has the lowest calorie, even if it is eaten before going to bed, it will not lead to obesity, and it is rich in dietary fiber and pectin, which not only makes you feel full, but also absorbs metabolic waste and carcinogen nitrous acid in the intestine, helping the intestine to detoxify during sleep, and contains a unique trace element cobalt, which can protect the heart. Pumpkins can be boiled directly, and then eaten with proper amount of honey. You can also choose some coarse-grain pumpkin porridge to eat according to your personal preference. 8. Potatoes are the most nutritious natural diet food. They contain neither fat nor cholesterol, have low calories (only 265,438+0% of the same weight of rice), are rich in soft dietary fiber, and can bring high satiety (satiety is three times that of white bread with the same volume and six times that of rice with the same weight). Eating potatoes before going to bed will not only make you fat, but also make you sleep better, because potatoes are rich in alkaline compounds. As for cooking methods, nutrition experts suggest that you steam, boil or make mashed potatoes. Steamed potatoes and boiled potatoes dipped in soy sauce, honey or milk acid are delicious and nutritious. Mashed potatoes are very simple to make. You only need to reprocess the steamed and cooked potatoes, such as peeling and crushing, and then add a little raisin, half a kiwi fruit diced, half a cup of yogurt or a proper amount of salt and stir well. 9. Oatmeal Oatmeal, like potatoes, can help you remove acidic substances that affect sleep in the intestines, relax your nerves, and have a soft sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain, where it is converted into serotonin, telling the brain "it's time to sleep". Secondly, oats will release glucose at a uniform speed during your sleep to maintain blood sugar balance and prevent you from having nightmares during sleep, because research has found that nearly 40% of nightmares are caused by hypoglycemia. Boil a small bowl of oats and add a little honey to taste, which is a delicious and healthy snack. If you think that only oat ingredients are too monotonous, you can also add the same amount of barley. In addition to the well-known beauty effect, Coix lachryma-jobi also has a good satiety, which can promote water-liquid metabolism and prevent edema. 10, bean paste bean paste is actually the bean dregs left after drinking soybean milk. This is a good ingredient that must not be wasted. Has multiple functions of sleeping, slimming and detoxification. It is as rich in phytoestrogens as soybean milk, which can make you feel relaxed; It is also rich in oligosaccharides, which can promote the growth of probiotics in the intestine, regulate the metabolism of fat and cholesterol, reduce the deposition of acidic metabolic waste in the body and help the intestine to detoxify; There are also rich minerals such as calcium, soybean protein and soybean fiber, which are catalysts for human fat burning. You can cook bean dregs into porridge, or you can add dried fruits such as almonds and raisins, mix well and eat directly. You can also add some cucumbers, break them and mix well to eat together.