People need to sleep at least 6-8 hours a day, but many people have difficulty achieving it, either tossing and turning and having difficulty falling asleep, or waking up too early to continue sleeping.
There are many causes of insomnia, and it is difficult to solve it by a single **, but there is a direct correlation between diet before going to bed and sleep quality.
So, what to drink before bed to avoid insomnia?
Can drinking milk before bed help you sleep?
In the past, it was thought that milk could improve insomnia due to its rich tryptophan content.
However, tryptophan can help with serotonin secretion, but it is found in very small amounts in milk and does not actually affect sleep. In addition, tryptophan is difficult to cross the blood-brain barrier and be used by the brain, so it must be ingested in large quantities to affect the brain.
But there are still quite a few studies that confirm thatDrinking a small glass (250ml) of warm milk before going to bed can relax the nerves and improve insomnia, which may be related to satiety and psychological factors.
Can you drink water before bed?How much to drink?
Plain water has zero calories and no added sugar, which can help hydrate the body and will not dehydrate at night. Some people will also add fruits and herbs to boiled water and drink them chilled, which can supplement vitamins at the same time.
StillIf you drink too much water 1 hour before bedtime, it will lead to frequent urination at night, but it is easy to insomnia, it is recommended not to take a large amount of water 1 hour before bedtime, with a limit of 200 250ml.
4 foods that are prone to insomnia should be avoided at night
In addition to eating more sleep-inducing foods, foods that are prone to anxiety should also be avoided (especially after dinner) to reduce the chance of insomnia.
The following 4 foods, although they seem to be "stress-relieving", are often the culprits of increasing anxiety, don't touch them before going to bed:
Alcohol
Many people think that drinking alcohol can ease the nerves and drink alcohol when they are stressed, but in fact, alcohol will change the status of serotonin and nerve conduction in the brain, which is harmful to nerve conduction, not only makes people dehydrated and insomnia, but also makes people more anxious and short-hearted.
Caffeine
Most people drink coffee to refresh themselves for work, but if you consume too much, anxiety and tension will increase, and it will also reduce the secretion of serotonin, which can make people fall into a depressed mood.
In general, the amount of coffee consumed per day is about 2 and a half cups (about 7.).5 cups of tea, 300 mg of caffeine). The recommended daily intake is 2 6 mg of caffeine per 1 kg of body weight.
Sugar
It's impossible to completely avoid sugar, but the extra unnecessary sugar added to food can make your blood sugar a roller coaster, making insulin, which balances blood sugar, "fatigue the work" and mood fluctuating. When the body digests excess sugar, it also produces a feeling of tiredness.
Refined starch
Many people love cakes and bread, but a 2019 study found that consuming refined starch can cause anxiety and depression in womenAnother 2018 study also showed that mice that consumed more refined starch were more likely to develop anxiety tendencies when they were stressed.
4 sleep aids to help you fall asleep comfortably
Herbal tea
Warm herbal teas, with their substances, smells and temperatures, soothe the nerves and help you relax at night.
For example, hot tea made with holy basil can lower cortisol levels, making the body less excited, and helping to relieve insomniaThere is also hot tea made of valerian, passionfruit, and chamomile, which can also activate the sleep aid mechanism. All 3 plants contain calming substances, especially valerian root, which is particularly useful for soothing anxiety.
Turmeric milk
For some people who like to drink a more filling drink in the evening, try turmeric milk.
In traditional Chinese medicine, turmeric is warm, can improve heart and abdominal pain and arm pain, and is suitable for people with cold constitution. From a Western medicine perspective, turmeric also has anti-inflammatory and antioxidant properties, which are beneficial for overall health and help improve sleep quality.
Tart cherry juice
Previous studies have found that tart cherries have a sleep-inducing effect. The key is that tart cherries contain certain substances that can promote the activity of tryptophan, which in turn stimulates serotonin secretion. Serotonin is a neurotransmitter that also affects melatonin. In general, the more serotonin is secreted, the more stable the quality of sleep.
If you feel that the tart cherry juice tastes too sour, you can also dilute it with water.
Oatmeal
Oatmeal is a valuable bedtime drink, and drinking some oatmeal before bed can help you sleep. Oats can induce the production of melatonin, which can help tryptophan reach the brain and be converted into complex amines there.
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