Do not eat five kinds of food before going to bed

★ eat 5 kinds of food easy to insomnia

The five types of food are: beans, Chinese cabbage, onions, corn, and bananas.

Many people know that caffeine-containing foods stimulate the nervous system and have a certain diuretic effect, which is a common cause of insomnia. In fact, in addition to eating spicy food at dinner is also an important cause of sleep. Peppers, garlic, and onions can cause burning sensations and indigestion in the stomach, which can affect sleep. After eating greasy food, it will increase the workload of the intestines, stomach, liver, gallbladder and pancreas, stimulating the nerve center, allowing it to remain in working condition and insomnia. Some foods also produce more gas during the digestion process, resulting in a feeling of bloating and hindering normal sleep, such as beans, Chinese cabbage, onions, corn, and bananas.

Drinking before going to bed was once thought to promote sleep by many people, but recent studies have shown that although it can make people fall asleep quickly, it keeps sleep conditions in shallow sleep and it is difficult to enter deep sleep. Therefore, even if people who drink drink have a long sleep time, they will feel tired after waking up.

★ 8 kinds of food to help you sleep Some foods can play a role in sleep, nutritionists pointed out that this and some of the ingredients. In this respect, the most significant foods are the following:

Milk: milk contains two kinds of hypnotic substances: one is tryptophan, can promote brain cells to secrete a sleepy neurotransmitter - serotonin; the other is to regulate the physiological function Peptides, of which the "opioid peptide" can be combined with the central nervous system, play an opium-like anesthetic, analgesic effect, make people feel whole body comfortable, help to relieve fatigue into sleep. For those who are debilitated by physical weakness, the hypnotic effect of milk is even more pronounced.

Millet: Among all cereals, millet contains the most abundant tryptophan. In addition, millet contains a lot of starch, eating it easy to give people a sense of food and clothing, can promote the secretion of insulin, increase the amount of tryptophan into the brain.

Walnuts: In clinical practice, walnuts have been shown to improve sleep quality and are therefore often used to treat neurasthenia, insomnia, forgetfulness, and more. The specific way to eat is to mix with black sesame seeds, mash into a paste and take 15 grams before going to bed. The effect is very obvious.

Sunflower seeds: sunflower seeds contain a variety of amino acids and vitamins, can regulate metabolism, improve brain cell suppression function, play a role in calming the nerves. After dinner, picking up some sunflower seeds can also promote the secretion of digestive juice, which is beneficial to digestion and stagnation and helps sleep.

In addition, jujube, honey, vinegar, and whole wheat bread are also helpful foods for sleep: jujube is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, there is the role of spleen soothe the nerves. After dinner, use jujube soup to drink, can accelerate the time to fall asleep. Chinese medicine believes that honey has the effect of supplementing Chinese Qi, treating five internal organs, and combining hundreds of drugs. To sleep well, drinking a glass of honey water before going to sleep can play a role. Vinegar contains a variety of amino acids and organic acids, the role of fatigue is very obvious, it can also help sleep. The whole wheat bread is rich in vitamin B, which has the function of maintaining the health of the nervous system, eliminating irritability and promoting sleep.

★ Good eating habits can sleep well. When to eat and how much to eat is also an important factor affecting sleep. Studies have shown that if one wants to go to bed at 10 o'clock in the evening, the best ratio for three meals is 4:4:2. This will not only ensure energy supply during exercise, but also allow the gastrointestinal to rest during sleep. In general, dinner should not be full and it is best for sleep.

In addition, dinner is best arranged about 4 hours before bedtime. If you eat enough to sleep, your exhaust will stay and sleep will be affected. Nervous people should eat a single-flavored food for dinner, and should not eat with flavors; food should be hot and cold. Develop good eating habits and help to sleep.

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