How long has it been since you've had a good night's sleep?Work pressure, life burden, Xi habit to stay up late, make the quality of sleep worse and worse, physical and psychological are affected. If you want to get a good night's sleep, you have to give yourself a good sleep aid, these five sleep aids, Xiao N will give you the key!
Tart cherry – melatonin.
Tart cherries contain natural melatonin, and studies have shown that people who take tart cherry juice have significantly higher levels of melatonin in their urine, as well as significantly increase their sleep time and efficiency. It is generally used to decorate cakes, and is generally made into juice and canned fruit due to its strong sour taste and poor taste when eaten directly.
2.Nuts – Selenium.
It is rich in selenium in cashew nuts, large almonds, pumpkin seeds, watermelon seeds and peanut kernels. Selenium is an indispensable trace element in the human body, selenium deficiency can lead to many diseases, studies have proved that appropriate selenium supplementation can improve immunity, help sleep, promote brain development, protect the liver, kidneys, heart, etc., it can also beautify and nourish the face, can be used for clinical ** tumors and cancer, so we should consume 200 micrograms of selenium per day in our daily life, but at the same time, we should not consume too much.
3.Bananas – Potassium.
Bananas recommended by Xiao N several times, bananas can not only make people feel strong satiety, can be used as a staple food for fat loss fitness people, but also contain very rich potassium. Potassium is one of the most important minerals in the human body, which is involved in maintaining the excitability of neuromuscular tissues and maintaining the normal metabolism of cells. Potassium intake can make the body's muscles relax better, which is conducive to reducing fatigue and sleeping better.
4.Milk – the element calcium.
Drinking a cup of hot milk before going to bed is a small Xi of many people's lives, which is not groundless, milk is rich in calcium, lack of calcium will not only affect the growth of bones, but also lead to over-excitement of nerves, resulting in lying in bed at night and turning over and over and not falling asleep. Therefore, drinking a glass of warm milk before bed not only replenishes calcium, but also helps people sleep better. In general, it is best to choose to drink milk about an hour before bedtime, so that the milk can be slowly absorbed in the stomach and will not interfere with sleep. At the same time, you should also be careful not to drink too much, generally a glass of about 200 ml of milk can meet the needs of the human body.
5.Yogurt – probiotics.
If you are lactose intolerant to milk, you can switch to yogurt, which contains probiotics and will not cause lactose intolerance when drunk in moderation. Probiotics have obvious benefits for digestive tract health, can help maintain intestinal flora, and are also very beneficial to improve our sleep quality.
Sleep food