How to improve sleep quality?

People living in big cities, because of the fast pace of life and high work pressure, have a good sleep has become everyone's wish. Taking sleeping pills can't solve the fundamental problem, and eating them often is not good for your health. How to improve sleep through normal diet? Let's talk about it

Eating more tryptophan can reduce the excitement.

Represents food-millet

Tryptophan is metabolized into 5- hydroxytryptamine in human body, which can inhibit the excitability of central nervous system and produce a certain sense of drowsiness. At the same time, serotonin can be further converted into melatonin in human body, and melatonin has been proved to have exact sedative and hypnotic effects. 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.

In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, bean curd skin, shrimp, laver and black sesame is also high. In addition, tryptophan will enter the brain smoothly through the combination of carbohydrates and protein's diet (that is, the order of eating carbohydrates first and then eating protein), so that you can have a stable sleep.

fruit

Fruit contains fructose, malic acid and rich fragrance, which can induce a series of reactions and produce serotonin, thus helping to fall asleep.

lotus seed

Lotus meat tastes astringent and flat, and lotus heart tastes bitter and cold, all of which have the effect of keeping healthy and calming the nerves. The Dictionary of Traditional Chinese Medicine claims that it can cure "sleepless nights and many dreams". Studies have shown that lotus seeds contain liensinine, rutin and other ingredients, which have a sedative effect, can promote the secretion of insulin by the pancreas and make people fall asleep. Before going to bed, you can fry lotus seeds with water and take them with a little salt. Or boiled lotus seeds with sugar.

mulberry

Its taste is sweet and cold, it can nourish blood and nourish yin, and tonify liver and kidney. It 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 it with ceramic pot into a paste, add a little honey, mix well and store it, each time 1 ~ 2 spoonfuls, and take it with warm water.

sunflower seeds?

Contains a variety of amino acids and vitamins, which can regulate the metabolism of brain cells and improve the inhibitory function of brain cells. Eating sunflower seeds before going to bed can promote the secretion of digestive juice, which is beneficial to digestion, sedation and sleep.

walnut

Sweet in taste and warm in nature, it is a good tonic and can treat neurasthenia, forgetfulness, insomnia and dreaminess.

Take japonica rice, walnut kernel and black sesame, simmer into porridge and eat it with sugar before going to bed.

red date

It is warm in nature, sweet in taste, red in color and moist in flesh. It has the effects of nourishing the five internal organs, benefiting the spleen and stomach, nourishing blood and calming the nerves, and has obvious curative effects on dreaminess, insomnia and mental trance caused by qi and blood weakness. Take red dates, remove the core, add water to boil, add rock sugar and donkey-hide gelatin, and simmer to a paste. Take 1 ~ 2 spoonfuls before going to bed.

honey

It has the effects of invigorating the middle energizer, invigorating qi, calming the five internal organs, harmonizing various medicines and relieving various poisons. Has obvious curative effect on insomnia patients. Take 50 grams of honey every night before going to bed, 1 cup, and take it with warm water.

milk

An ideal tonic, drinking 1 cup before going to bed can make people fall asleep, especially the elderly.

For more sleep knowledge reference:/baojian% 5fing/blog/category/%CB% AF% C3% DF% D6% AA% CA% B6/index/2.