Many times, when we analyze the causes of insomnia, most of them start with physical condition, disease and mood. In fact, we also neglect the reason that is most close to life – diet.
Some foods and sleep seem to be born “not to come”, eating too much may make you toss and turn around the night.
But some food is a good helper for our sleep.
Australian dietitian Dr. Rick Haj summed up five foods that are good for sleep and can help us sleep peacefully until dawn.
5 kinds of foods are good for sleep
Cinnamon helps to reduce blood sugar levels in patients with type 2 diabetes (adult-onset diabetes, mostly after 35 to 40 years of age) and can also relieve the nervous system. Drink a small bowl of cinnamon porridge before going to bed, wake up will be more spiritual.
The adrenal gland releases stress hormones, and a busy state of life tends to cause stress hormone levels to rise and increase anxiety. Licorice has a nourishing effect on the adrenal gland and has long been used as a natural healing medicine against depression.
3, passion fruit
The study found that the compound “Harman” in passion fruit has a calming effect and helps to promote sleep.
4, lemon, orange
Insufficient intake of vitamin C can lead to poor sleep, while lemons and oranges are rich in vitamin C, which can enhance immunity, calm emotions and reduce psychological stress.
5, green tea, black tea and white tea
A study published in the Asia-Pacific Clinical Nutrition Journal found that green tea, black tea and white tea rich in L-theanine can increase alpha brain wave activity, promote relaxation and improve sleep quality.
But don’t drink strong tea before going to bed.
5 kinds of foods eat too much to sleep
Which foods will cause us to sleep poorly before going to bed?
The British “Daily Mail” summarizes five wrong eating patterns that affect sleep. If you want to sleep well, you must avoid the following foods before going to bed.
1, Sweets or fine carbohydrates
Eating these foods before going to bed is easy to activate insulin, lower blood sugar, cause stress, release more cortisol and adrenaline, and alert the body. Sleeping on an empty stomach can also make sleep more difficult because blood sugar is too low.
• In the morning and lunch, cereals such as oatmeal, rice, and millet are the main foods. Avoid sweets. Do not exceed 4 hours between meals.
• Eat healthy snacks at 5~6 pm;
• From 7 to 8 pm, avoid fast food such as white bread and ketchup to ensure that protein foods such as chicken breast, salmon or steak account for more than 1/4 of the total calories;
• At 9 pm, avoid candy, chips and alcohol.
2, Cheese and other foods rich in tyramine
Cheese, pickled meat, pickled sauerkraut and other fermented foods contain tyramine, which promotes the secretion of norepinephrine, a neurotransmitter, which excites the brain, speeds up heart rate, raises blood pressure, makes people fall asleep hard, and leads to sensitive populations. headache.
Try to avoid the above tyramine-rich foods after dinner or after 8pm.
3, processing snacks and multi-flavored vegetables
In order to freshen, many foods such as processed snacks or ready-to-eat foods, fried chicken nuggets, potato chips and cornflakes are added with sodium glutamate (the main ingredient of MSG). This substance insomnias the sensitive population and causes symptoms such as palpitations, headaches, fatigue and muscle aches.
• From 7 to 8 pm, MSG allergic people should not eat MSG, pay attention to the relevant information in the table of ingredients such as instant food, sauce and seasoning;
• At 9 pm, try to avoid potato chips, popcorn or other salty snacks that may contain MSG.
4, Take vitamin B after 4 pm
Vitamin B plays a vital role in the body’s energy production process, and taking it at night may disturb sleep or lead to more dreams due to excessive stimulation. So it is best to take it before 4pm.
After 4 pm, it is best not to add multivitamin B, otherwise it will easily lead to the brain being too awake and unable to fall asleep.
5, Eat too much red meat, cream and spices
Indigestion, acid reflux or bloating can lead to insomnia. Eating too much at dinner or eating too much greasy, spicy food such as red meat, cheese, cream, etc., can lead to indigestion and difficulty falling asleep.
• From 7 to 8 pm, starchy foods (bread, rice and pasta) are best only 25% of the total calories in dinner, which is equivalent to the proportion of protein, and the remaining 50% should be vegetables;
• 9 to 10 o’clock in the evening, avoid greasy, spicy food, especially don’t eat takeaways;
• After 10 pm, if you still feel uncomfortable in the stomach, drink mint tea to relieve heartburn, indigestion and bloating.