During the cold winter months, many people may be affected by cold weather and large temperature differences between day and night, resulting in poor sleep quality. With a reasonable diet, we can choose some foods that can promote sleep, so as to improve sleep onset and sleep quality.
Warm milk is considered a classic drink that helps promote sleep. Milk is rich in tryptophan, an important ingredient for the synthesis of melatonin, a key hormone that regulates sleep. Drinking a glass of warm milk before bed can help relax the body and increase the speed of falling asleep.
Melatonin-rich fruits, such as cherries, are also good choices for improving sleep. Cherries are rich in melatonin, which can help regulate the biological clock and promote natural sleep. Whether it's fresh cherries or cherry juice, it can be a healthy snack for the night.
Oats are a grain rich in magnesium, a mineral that helps relax the nervous system. Opting for oatmeal for dinner or a late-night snack can help relieve tension and promote deep sleep. Paired with some nuts and fruits, it not only has a rich taste, but also helps to provide more vitamins and minerals.
Fish is a food rich in omega-3 fatty acids, especially deep-sea fish such as salmon, cod, etc. Omega-3 fatty acids have a positive effect on promoting sleep and improving anxiety. Choosing grilled or steamed fish for dinner not only provides rich nutrients, but also helps to adjust the body's biological clock.
Almonds are a nut rich in magnesium and melatonin, which helps relieve tension and promote deep sleep. Choose a small amount of almonds for a nighttime snack or grind almonds into almond milk for a bedtime drink.
Protein-rich foods can also help improve sleep quality. For example, turkey meat is rich in tryptophan, an amino acid that helps synthesize melatonin. Turkey meat in moderation can be one of the staple foods of dinner and help improve sleep quality.
By choosing the right foods, we can improve the quality of sleep during the winter months. Choosing mild foods at dinner and avoiding too much caffeine and stimulant foods can help create a good sleeping environment.
For more exciting, please open the app and scan the code to follow the "Yueji Channel".