When you sleep well, what you do is not a problem. Once you do not sleep well, it is all problems.
Insomnia is not the result of a single behavior. Your living habits, eating habits, emotional state, and work status are all quietly affecting our sleep. Today, we will mainly look at how diet affects sleep.
Which foods may interfere with your sleep?
1. Spicy and greasy
The human body's night digestion speed will slow down by 50%. If you eat heavy-tasting food at night, the gastrointestinal tract is working hard all night without rest, so you don’t want to sleep at ease. .
2, alcohol
Alcohol is a false sleep aid, the calming effect of alcohol, to some extent, helps you fall asleep quickly, but once the calming effect of alcohol disappears, you will wake up. And can't sleep. Also, alcohol is diuretic, so check it out by yourself.
3. Caffeine
Caffeine can make people excited. It takes 4-6 hours to completely metabolize caffeine, so it’s best not to drink coffee 6 hours before going to bed What is wrong. If you are immune to coffee, then count separately.
4. Supper
Eating before going to bed will increase the burden on the gastrointestinal tract.Lie down without time to digest, causing gastric reflux , causing burns and discomfort on the chest and throat, making you restless and difficult to sleep.
What kind of foods can help you sleep?
1. Foods containing melatonin
Melatonin is a natural "sedative" that regulates our sleep cycle. When the body's melatonin increases, it tells us to sleep Up.
such as: nuts, bananas, milk, oats, sesame, jujube, black jujube
strong
_p4p
_strong 2, p2p
strong23strong
Tryptophan is the raw material for the synthesis of serotonin and melatonin. Supplementing tryptophan can relax people, slow down nerve activity and cause drowsiness.
such as: edamame, tomatoes, millet, milk, poultry, oats, bananas, honey
_
strong
br4 strong food containing 1 magnesium element 3, strong23 According to the findings of the "Journal of Medical Science",The level of magnesium in the body is related to the body's 24-hour wake-sleep cycle. Span32span magnesium relieves muscle tension and makes you relax.Such as: spinach, cherry, grape, banana, lemon, orange, star fruit, pine nut , hazelnut, seaweed, lean meat and beef.
4. Foods containing specific nutrients
Insufficient vitamin accumulation, insomnia, and neurotransmitter anxiety. By increasing your intake of foods rich in specific nutrients, you can maintain sleep quality.
Such as: fresh fruits, passion fruit, lemon, apple, kiwi, apple
Why do I get sleepy after eating?.
The drowsiness after eating is mainly related to cholecystokinin. When you finish eating, cholecystokinin will be secreted in large quantities, and you will feel sleepy. Wait two hours and then contract the secretion. The amount will be reduced.
In addition, an increase in 's postprandial blood glucose will also make you sleepy. After a meal, blood glucose rises and orexin content is low, and people feel drowsy and don't want to move at all. but,Not all foods can cause blood sugar to rise. It depends on what you eat. For example, the rice and noodles that the Chinese love to eat are high in carbohydrates and make people sleepy.
