Sleep takes up 1/3 of our life. But facing the pressure of work, study and life, many people start to suffer from insomnia at night. Tossing and turning and unable to fall asleep will lead to poor mental state when getting up the next day, affecting our work or study, and in the long run, it will also affect our memory and quality of life. Let’s look at some foods that can help you sleep.
Milk
Drinking a cup of warm milk before going to bed helps you sleep, which most people do often. Because milk contains a kind of tryptophan, which is a natural amino acid that can be converted into 5-hydroxytryptamine and melatonin, it has a calming and tranquilizing effect, helps relieve tension, and calcium can help the brain make full use of this tryptophan, making it easier to fall asleep.
Egg yolk
Rich in B vitamins, for those with neurasthenia, when they have insomnia, they can eat some foods rich in B vitamins, such as egg yolks, lean meat etc, which can regulate nerve function and promote sleep.
Beef
Beef is rich in zinc.When our bodies lack zinc, it can easily cause hormonal imbalances in the human body, which can affect nerve function. Eating it in moderation can help us sleep.
Almonds
Almonds are rich in nutrients such as protein, vitamins, and tryptophan.
It can relax muscle tension. Eating some almonds and other nuts every day can relieve anxiety and help sleep.
Tips to help you fall asleep quickly:
1. You can do aerobic exercise such as jogging and swimming every day to improve our blood circulation and help sleep.
2. 1-2 hours before going to bed, try to avoid overeating, especially spicy and fatty foods, to avoid too much blood in the intestines and cause ischaemia in other parts of the body, especially insufficient blood supply to the brain, which affects the quality of sleep.At the same time, avoid drinking coffee and tea before going to bed.
3. Create a good sleep-aiding environment, the temperature and humidity should be appropriate, the light should be dim, and soothing music helps us relax and promote sleep.
4. Regulate emotions and avoid anxiety caused by life and work. Find a way to relax that suits you, such as deep breathing, meditation, yoga or reading.
5. Soak your feet before going to bed. Warm water can stimulate the nerve endings of the feet, promote blood circulation, help relieve stress, relax the body and mind, and make it easier to enter a deep sleep.The water temperature should be between 30 and 40 degrees. The soaking time should not be too long.
Although these foods are good for insomnia.But that doesn’t mean you can eat limitlessly. Everyone’s physique and health status are different, so you should choose according to your own situation.
