Take stock of foods that help you sleep and those that hurt your sleep

　　The 8 best foods to help you sleep

　　cherry.

　　American nutrition expert Kerry Gans said, “Cherry is one of the few foods that contains melatonin in nature. ”Melatonin can control the body's biological clock and help us enter Dream Township. Studies have shown that cherry juice can not only ensure sleep time, but also improve sleep quality to a certain extent, and is especially effective for adults with chronic insomnia.

　　milk.

　　In the memory of many people, a cup of hot milk brought by our mother before going to bed can help us fall asleep faster. This is because the tryptophan (a type of amino acid) contained in milk can prompt the brain to secrete serotonin, a substance that can make people drowsy. However, some people believe that milk helps sleep mainly because of childhood memories - mother's care can make us sleep more soundly.

　　Fragrant rice.

　　In 2007, “U.S. clinical A study published in the Journal of Nutrition showed that people who ate jasmine rice four hours before going to bed entered deep sleep nearly twice as quickly as those who ate other high-glycemic index foods. Researchers speculate that this may be because foods with a high glycemic index can produce more tryptophan, especially fragrant rice.

　　oatmeal.

　　Dr. Russell Rosenberg, CEO of the National Sleep Foundation, says soaking a bowl of whole-grain cereal in milk is a good way to improve sleep. Because oatmeal is a carbohydrate and has a sleep-promoting effect, a "strong combination" with milk can achieve twice the result with half the effort.

　　banana.

　　“In addition to containing some carbohydrates, bananas also contain magnesium. ”Magnesium is a muscle relaxant that can also help you sleep, says Kerry Gans. In fact, bananas are rich in potassium, which not only protects our cardiovascular system, but also helps us maintain nerve systematic healthy。

　　sweet potato.

　　Sweet potatoes are definitely a great choice to help you sleep, not only are they rich in carbohydrates, but they also contain potassium. Other foods that contain potassium include potatoes, green beans, and papaya.

　　turkey meat.

　　Like milk, turkey also contains tryptophan. However, its sleep-promoting effect is relatively weak. “If you only have mild insomnia, turkey is a good choice," Rosenberg explained. "If you have severe insomnia, drinking more milk may be more effective. ”

　　Valerian (xi) herbal tea.

　　Valerian can have a calming effect on the nervous system and is mainly produced in Shaanxi, Gansu, Qinghai and other places. Studies have found that its roots can speed up sleep and improve sleep quality. Some people like to brew valerian tea with chamomile, motherwort, etc. These plants do not contain coffee Because it has a sleep-promoting effect. However, other teas aren't as effective at helping you sleep, but if drinking tea before going to sleep is your habit, that's OK, said Dr. Timothy Rorus of the Henry Ford Sleep Disorders Research Center in Detroit.