What foods can cure insomnia
Insomnia is one of the common health problems of modern people, and dietary regulation is one of the important ways to improve sleep quality. This article will combine the hot topics and hot content on the Internet in the past 10 days to introduce which foods can help treat insomnia and provide structured data for reference.
1. Foods that help improve insomnia
Here are some foods widely believed to help improve sleep, and are rich in specific nutrients that can boost the secretion of melatonin or relax the nervous system.
| food name | Main functions | Recommended way to eat |
|---|---|---|
| milk | Rich in tryptophan, promotes melatonin secretion | Drink warm milk 1 hour before going to bed |
| banana | Rich in magnesium and potassium to help relax muscles | Consume after dinner or before going to bed |
| oats | Rich in vitamin B6, helps synthesize melatonin | Eat oatmeal for dinner or before bed |
| Almonds | Rich in magnesium and healthy fats to relieve anxiety | Eat an appropriate amount every day (10-15 capsules) |
| honey | Stabilize blood sugar and reduce nighttime awakenings | Add a small amount to warm water and drink before going to bed |
2. Sleep-aid foods that have been hotly discussed on the Internet in the past 10 days
According to recent Internet hot spots, the following foods have been widely discussed for their sleep-promoting effects:
| food name | Reasons for hot discussion | Related research |
|---|---|---|
| tart cherry juice | High in natural melatonin | Multiple studies show improved sleep quality |
| kiwi fruit | Rich in antioxidants and serotonin | Research from National Taiwan University confirms its sleep-aiding effect |
| pumpkin seeds | Rich in magnesium and tryptophan | Recommended by nutritionists as a "natural sleeping pill" |
| chamomile tea | Contains apigenin, which has a sedative effect | Traditional sleep-aid drinks have become popular again recently |
3. Suggestions on sleep-aiding diet
In addition to a single food, a reasonable diet can also play a more effective role in promoting sleep. Here are several combinations recommended by professionals:
| Combination name | Ingredients | Efficacy |
|---|---|---|
| Golden sleep aid milk | Warm milk + honey + a little cinnamon | Promote melatonin secretion and soothe nerves |
| Sleeping Fruit Salad | Banana+kiwi+a few walnuts | Provides a variety of sleep aid nutrients |
| calming tea | Chamomile tea + a dash of lemon and honey | Double sedative effect to relieve anxiety |
4. Dietary Precautions
While certain foods can help improve sleep, here are a few things to keep in mind:
1.Avoid eating too much before bed: Avoid eating large amounts of food 2-3 hours before going to bed to avoid affecting the work of the digestive system.
2.Control caffeine intake: Avoid drinking caffeinated drinks after 3 pm.
3.Be aware of food allergies: Personal allergy history should be considered when choosing foods to aid sleep.
4.maintain a regular diet: Regular eating habits help regulate the biological clock.
5. Other auxiliary suggestions
In addition to dietary adjustments, improving sleep also requires comprehensive measures:
| Suggestions | Specific practices | Effect |
|---|---|---|
| Regular schedule | Set bedtime and wake-up times | Regulate biological clock |
| moderate exercise | Do moderate aerobic exercise during the day | Improve sleep quality |
| Reduce blue light | Avoid using electronic devices 1 hour before bed | Reduce melatonin suppression |
| meditation relax | Meditate for 10 minutes before bed | Relieve stress and promote sleep |
Through sensible dietary choices and a healthy lifestyle, most people can significantly improve their sleep quality. If the problem of long-term insomnia is serious, it is recommended to seek professional help from a doctor in time.
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