1, kiwifruit
A new study shows that eating two kiwis a day can improve the quality of sleep by 40%! The occurrence of sleep disorder is related to the excessive excitement of central nervous system, sympathetic nerve or hormone secretion caused by stress. Kiwifruit is rich in calcium, magnesium and vitamin C, which contributes to the synthesis and transmission of nerve conduction substances. In addition, it also contains calcium, which is extremely rare in other fruits, and has the functions of stabilizing emotions and inhibiting sympathetic nerves.
Step 2: bananas
The well-known slimming banana is actually a good "sleeping pill", which can not only stabilize serotonin and melatonin, but also contain magnesium which can relax muscles. In addition, eating bananas before going to bed will not lead to obesity, low calorie, rich dietary fiber, and promoting defecation are its advantages.
3. Longan
Eating fruit at night is not conducive to digestion, and because fruit contains too much sugar, it is easy to cause excess calories and lead to obesity. In particular, eating fruits with high fiber content before going to bed will affect sleep, which is even more harmful to people with poor gastrointestinal function. But if you don't sleep well, you can eat a few longan, which can soothe your nerves and help you sleep.
4. Xiaomi
Millet contains the most tryptophan in all grains, so it should be a good idea to add some millet to the staple food of dinner, which will help increase the amount of tryptophan entering the brain. Traditional Chinese medicine believes that it has the effect of strengthening the spleen and sleeping in the stomach. How to eat: Take appropriate amount of millet, add water to cook porridge, and eat it at dinner or before going to bed.
5. Lily
Lily is sweet and delicious. It not only contains carbohydrates, protein, calcium, phosphorus, iron and vitamins, but also contains a variety of alkaloids, which has good nutritional and tonic effects. Traditional Chinese medicine believes that lily has the effects of nourishing yin, moistening lung, clearing heart fire and calming nerves, and is often used as a diet therapy for chronic cough due to yin deficiency, blood in sputum, insomnia, dreaminess and mental trance.
6. American almond
Many nutrition experts recommend American almond as a snack at night, not only because it is convenient to eat and full, but also because the cell wall structure in American almond will hinder the body's absorption of fat and prevent you from getting fat. In addition, American almonds are rich in tryptophan, which can calm nerves, and magnesium, a mineral that relaxes muscles, can help you improve your sleep quality.
7.spinach
A veritable "king of vegetables", because its nutritional value is equivalent to the sum of eggs, carrots, tomatoes and other foods. The red roots of spinach also contain vitamin K that ordinary fruits and vegetables do not have. Folic acid in spinach can maintain the stability of serotonin in the brain, promote health, keep people calm and have the effect of calming the nerves.
8.honey
Glucose and vitamins in honey can regulate nervous system function, relieve nervous tension and promote sleep without any side effects. A cup of honey water before going to bed can help you relax and improve the quality of sleep. Just drink a spoonful of honey before going to bed, and it is better to brew with cold water.
9.walnuts
It is a good nutritious food, which has been proved to improve the quality of sleep, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat it is to mix it with black sesame seeds, mash it into paste, and take it 15g before going to bed. The effect is very obvious.