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What food can improve sleep ?

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What food can improve sleep ?

Besides lifestyle adjustments, nutritional habits have a huge impact on sleep quality. Surely you will be surprised to know that: Some familiar dishes are not only rich in nutrients but also help prevent insomnia. Please add to your menu the following dishes.

What cereals/seeds should people with insomnia eat?

Lotus seeds

Lotus seeds

Lotus seeds

Lotus seeds in folklore are also known as lotus seeds. Since ancient times, people have used lotus seeds as an oriental medicine to sedative. Studies have proven that in lotus seeds contain aromatic glucocide element that has sedative effects, improving sleep.

Therefore, those who have difficulty sleeping can add lotus seeds to their daily menu with the simplest dishes such as lotus seed porridge, lotus seed tea or stews from meat, pigeon with lotus seeds. are all very nutritious.

Soybeans

Soybeans

Soybeans

Magnesium in soybeans is an essential mineral that helps the body secrete adrenaline hormone – a hormone secreted by the adrenal glands when people are afraid, stressed or anxious. These emotions also seem to have a strong impact on sleep quality.

Not only that, Lecithin is a protein found in soybeans that works to control blood pressure (especially good for those with low blood pressure) and prevent hot flashes – one of the causes of menopause. lost sleep.

The simplest way is to add 1 glass of soy milk per day or eat tofu in family meals to improve your sleep problems.

Black sesame seeds (black sesame)

Black sesame seeds

Black sesame seeds

Black sesame seeds provide vitamin B1 for the body, this vitamin stimulates the production of serotonin hormone to help calm the mind, ease sleep, and improve concentration and memory. You can make dumplings filled with black sesame, black sesame tea or make your own glasses of black sesame soy milk that are both nutritious and help maintain a relaxing sleep.

Read more: Best food should eat when have a cold

Green bean

Green bean

Green bean

Green bean are grains that are rich in nutritional elements including vitamins B3, B6, E, antioxidant components such as carotenoids, polyphenols and flavanoids that are very good for health. In Eastern medicine, people often combine rock sugar and green beans as a remedy for insomnia.

Therefore, if you are finding it difficult to fall asleep, try green bean porridge or use 10 grams of rock sugar: 50 grams of green beans to cook into tea, use while still warm to cool the liver and nourish the stomach. thick and easy to sleep.

Almond

Almond

Almond

Change your daily snacking preferences from snacks, popcorn to a new healthier and healthier snack like almonds. You will not worry about weight gain, but almonds also promote the level of melatonin in the blood (a hormone that regulates the sleep cycle) to help you easily have a good night’s sleep.

Walnut

Walnut

Walnut

Similar to almonds, walnuts also have a sleep-regulating effect. It was analyzed that in 100g of walnuts, there are the following nutritional components

158 mg of magnesium
441 mg of potassium
98 mg of calcium
98 micrograms of folate…
In which 3 main factors are tryptophan, calcium, magnesium all converge – they have a close relationship with human sleep. So, if you are having trouble sleeping, try enjoying this nut.

Oat

Oat

Oat

Oats are great for light meals like breakfast or an after-afternoon snack. The special thing is that this cereal has the ability to promote the body’s production of serotonin – creating a state of mental relaxation, helping us to sleep easier. So there’s nothing better than enjoying a nutritious oatmeal porridge or combining these nuts with yogurt for a nutritious side meal.

What vegetables should people with insomnia eat?

High-fiber vegetables are always on the list of healthy golden foods. That’s why all nutritionists recommend that we eat more vegetables with fiber, because they both help relieve stress, eliminate toxins in the body, but also help improve sleep health.

Tonkin jasmine

Tonkin jasmine

Tonkin jasmine

Tonkin jasmine is a very popular summer cooling vegetable dish in the countryside. Not only that, in folk medicine, people often use Tonkin jasmine in combination with other medicinal herbs to get water to help sedation and cure insomnia.

Scientific analysis of the composition of natural flowers includes: 3% fiber, 2.9% protein, 2.8%, group of vitamins A, B1, B2, C and Zinc. These are essential nutrients in the body to maintain normal physical problems, strengthen resistance. If you want to have a good night’s sleep, don’t forget to use this flower to cook soup with carp, spring rolls, or stir-fry with lean meat to eat in daily family meals.

Broccoli

Broccoli

Broccoli

Broccoli contains a special amino acid called tryptophan. This amino acid is a very important factor that contributes to “guided” sleep and helps you have a good night’s sleep. Why?

That’s because tryptophan when entering the body has the role of converting into a neurotransmitter called serotonin that helps stabilize people’s mood. Then, serotonin continues to be converted into the hormone melatonin – the hormone that stimulates sleep. Therefore, you will feel a very good improvement in sleep if you eat broccoli every day. Try making cauliflower into easy soups or salads to enjoy for lunch or dinner to improve your sleep.

However, do not eat this vegetable close to bedtime because broccoli is also one of the slow-digesting foods high in fiber, so it will make your stomach more difficult to digest.

Seaweed

seaweed

seaweed

A study at the University of Oxford showed that when blood levels of Omega-3 DHA are high, people often have better sleep. Omega-3 DHA is a fatty acid found in seaweed and seafood.

In another field survey, scientists tested the sleep quality of 363 children divided into two groups. The first group received 600mg of seaweed for 16 weeks while the other group received a placebo. The results obtained showed that the children who took seaweed had better sleep and had fewer sleep disturbances than the rest of the children.

Although these are small studies, it does contribute to the positive signal about the effects of seaweed in improving the quality of people’s sleep. So if you like the new taste of special vegetables from the sea, why not try Korean-style seaweed soup or seaweed meat rolls for family dinner.

Water mimosa

Water mimosa

Water mimosa

Water mimosa is a vegetable that lives on the surface of the water, also known by many other names such as water anemone, decided Thai. This vegetable has heat-reducing properties, good diuretic, sweet taste, easy to eat, and helps to strengthen the tendons and bones, supporting sedation.

Usually, people often process spinach into sour soup to eat in a meal or make a salad of Water mimosa. If mixed with other flavors such as Vong leaves, passion fruit, lotus leaves, drinking after meals, it will help cure insomnia. However, if you are suffering from diarrhea or a cold stomach, you should not eat this vegetable.

What fruit should people with insomnia eat?

Banana

Banana

Banana

Banana is a fruit rich in Vitamin B6, Potassium, Magnesium… these elements are not only good for health but also help the body relax. A deficiency in vitamin B6 levels in the body has been linked to depression and sleep disturbances that can lead to insomnia. At the same time, bananas also contain the active ingredient tryptophan acid, which helps the brain to relieve stress, balance hormone levels and make you sleep better.

Kiwi

Kiwi

Kiwi

Although kiwi is a relatively low-calorie fruit, they contain many other beneficial sources of essential nutrients such as vitamin C, serotonin, and folate that have a calming effect on the nervous system, curb cravings and at the same time improve sleep quality.

In a small study with a group of volunteers consisting of 24 people with insomnia. The scientists gave them a diet of 2 kiwis before going to bed for about 1 hour continuously for 30 days. The results were quite surprising, demonstrating the great benefits of avocados in improving sleep, specifically reporting a 13% increase in sleep time compared to before, the time toss to sleep Sleep was reduced by 35%, and the volunteers all felt they slept better than usual.

For the above reasons, if you are feeling tired because of frequent insomnia, instead of taking medicine, add kiwi to the list of good sleep foods that you should eat every day.

Other foods to treat insomnia

Yogurt/fresh milk

Yogurt and raw milk are foods rich in calcium. They are essential minerals to help the brain stimulate melatonin production. When the body is deficient in calcium, you will be easily awakened in the middle of the night, tossing and turning and having difficulty going back to sleep. Yogurt is also beneficial for gastrointestinal health, helping bowel movements work more smoothly. If you want to sleep easily, drink a glass of yin milk, but remember to choose low-fat milk only.

Egg dishes

Protein deficiency can also be the cause of insomnia. Eggs contain a certain amount of protein in accordance with the body’s requirements, helping you have a better sleep. However, remember not to eat eggs before going to bed, otherwise you will have a harder time sleeping because of indigestion!

Salmon Fish Dishes

Salmon Fish Dishes

Salmon Fish Dishes

In a 2014 study, survey participants supplemented with 300g of wild Atlantic salmon three times a week for six months.

Nutritional content in a piece of salmon fillet contains about:

416 mg of potassium
25 g magnesium
170 mg phosphorus
0.54 mg of zinc
10 mg of calcium
other elements are folate and vitamins B, D
The results showed that these people had more active daytime activity and significantly improved sleep quality compared to the group of people who ate only chicken, beef or pork.

The researchers concluded that the benefits of salmon are mainly due to an increase in vitamin D levels and omega-3 levels, which regulate heart rate and blood pressure, helping people sleep better. .

So, if you are having trouble sleeping, add fish-related foods to your diet, because they not only help you sleep better, but also have benefits for brain health, enhance memory. memory and intelligence.

As for the sleep foods mentioned above, it’s not just eating before bed that will help you sleep. The thing to do here is to add it to the daily diet menu, regularly supplementing it to help you maintain natural sleep, avoid having trouble sleeping because of the sluggish stomach when eating too close to the time. go to sleep.

In addition to supplementing nutrients from the above foods, you should also note that you should limit the use of foods that are not good for sleep such as foods containing a lot of caffeine such as tea, coffee, chocolate, tea. solid, carbonated soft drinks; spicy food; wine, beer, alcoholic beverages; stimulants such as cigarettes, energy drinks….And don’t forget the gentle exercise before going to bed, they will make your sleep better and deeper!

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