哪些食物有助于睡眠?

哪些食物有助于睡眠?

There are many reasons that make us restless, difficult to sleep or not sleep enough ... This will affect our health in different degrees. Sleep experts suggest that eating certain foods at least an hour before bed can induce sleep and improve nighttime sleep.

有很多原因使我們不安，難以入睡或睡眠不足……這將在不同程度上影響我們的健康。睡眠專家建議，睡前至少一小時(shí)吃一些特定的食物可以促進(jìn)睡眠，改善夜間睡眠。

Good sleep not only helps the mind clear and alert but also prevents a number of dangerous diseases. To have a good night's sleep, in addition to the factors of sleeping environment and comfort, nutrition plays an indispensable role. The foods that help to sleep are inherently familiar and exist in daily meals. Here are some food suggestions to check out.

良好的睡眠不僅有助于頭腦清醒和警覺，還能預(yù)防一些危險(xiǎn)的疾病。要想睡個(gè)好覺，除了睡眠環(huán)境和舒適度的因素外，營養(yǎng)也起著不可或缺的作用。有助于睡眠的食物在本質(zhì)上是熟悉的，存在于日常飲食中。這里有一些食物建議，你可以看一看。

Foods that help you sleep well

有助于睡眠的食物

Figs

無花果

Figs are a rich source of magnesium, a mineral associated with sleep. Figs are also rich in fiber and can help eliminate nighttime cravings (this is also a possible cause of sleep disturbance). Research shows that eating figs regularly can protect against insomnia and promote restful sleep.

無花果富含鎂，鎂是一種與睡眠有關(guān)的礦物質(zhì)。無花果還富含纖維，可以幫助消除夜間的食欲(這也是睡眠障礙的一個(gè)可能原因)。研究表明，經(jīng)常吃無花果可以預(yù)防失眠，促進(jìn)安穩(wěn)的睡眠。

Prunes

李子

It is rich in minerals that help in the production of the sleep-inducing hormone melatonin. These minerals include calcium and magnesium, as well as vitamin B6. To quickly induce sleep, eat prunes at least 30 minutes before bed.

它富含礦物質(zhì)，有助于產(chǎn)生促進(jìn)睡眠的褪黑激素。這些礦物質(zhì)包括鈣、鎂以及維生素B6。為了快速入睡，至少在睡覺前30分鐘吃李子。

Banana

香蕉

Eat a banana in the afternoon so that you will keep you from slumping and rolling around in bed. The magnesium and potassium found in bananas help relax muscles. The vitamin B6 in bananas promotes the release of more serotonin, which promotes relaxation.

下午吃根香蕉，這樣你就不會(huì)在床上翻來覆去。香蕉中的鎂和鉀有助于放松肌肉。香蕉中的維生素B6促進(jìn)釋放更多的血清素，促進(jìn)放松。

Pistachios

開心果

They contain significant amounts of melatonin, more than most fruits, grains and legumes. What's more, pistachios are high in magnesium and protein, which can help you sleep better. Just don't overeat, as excess calories can interfere with sleep.

它們含有大量的褪黑素，比大多數(shù)水果、谷物和豆類都要多。更重要的是，開心果富含鎂和蛋白質(zhì)，可以幫助你睡得更好。但是不要吃得過多，因?yàn)檫^量的卡路里會(huì)影響睡眠。

Milk

牛奶

Milk and dairy products contain a lot of calcium, helping to increase the concentration of the neurotransmitter serotonin hormone, which is beneficial for sleep and improves insomnia. If you are allergic to the lactose found in animal milk, use soy milk instead.

牛奶和乳制品含有大量的鈣，有助于提高神經(jīng)遞質(zhì)血清素的濃度，這有利于睡眠，改善失眠。如果你對(duì)動(dòng)物奶中的乳糖過敏，可以用豆奶代替。

Honey

蜂蜜

Tryptophan - an amino acid that also aids in increasing serotonin neurotransmitters is found in honey. This is an ideal food for your sleep. Many questions "what should I drink without sleep", a warm glass of oolong tea mixed with honey is the answer. Maybe one of the most affordable options for sleep aids.

色氨酸——蜂蜜中發(fā)現(xiàn)的一種氨基酸，也有助于增加血清素神經(jīng)遞質(zhì)。這是一種理想的睡眠食物。對(duì)于“不睡覺該喝什么”這一問題，一杯加了蜂蜜的溫烏龍茶就是答案。也許是最經(jīng)濟(jì)的睡眠輔助選擇之一。

Chrysanthemum tea

菊花茶

Known for its calming effects, relieving muscle tension, reducing anxiety and helping to fall asleep. Having a cup of hot chamomile tea before bed will definitely help you get a good night's sleep. New research also shows that chamomile tea can prevent depression and anxiety.

它有鎮(zhèn)靜作用，緩解肌肉緊張，減少焦慮，幫助入睡。睡前喝一杯熱茶一定會(huì)幫助你睡個(gè)好覺。新的研究還表明，甘菊茶可以預(yù)防抑郁和焦慮。

Bean

豆類

Soybeans, black beans, green beans, peanuts ... are very familiar in the processing of Vietnamese dishes. Legumes high in magnesium are known to reduce muscle tension and soothe nerves, and should be considered a good sleep food. So, a pea-flavored dinner or a pea snack will help deepen your sleep.

黃豆、黑豆、綠豆、花生……對(duì)越南菜的加工非常熟悉。豆類富含鎂，可以緩解肌肉緊張，舒緩神經(jīng)，應(yīng)該被認(rèn)為是一種良好的睡眠食物。所以，豌豆味的晚餐或豌豆零食有助于加深你的睡眠。

Whole grains

全谷物

Whole grains are considered an anti-insomnia because they are rich in carbohydrates that boost the production of serotonin, an endogenous hormone. Serotonin helps to increase nerve conduction, enhance the feeling of relaxation for the whole body, thereby helping to sleep easily.

全谷物被認(rèn)為是抗失眠的，因?yàn)樗鼈兏缓妓衔?，可以促進(jìn)血清素的產(chǎn)生，血清素是一種內(nèi)源性激素。血清素有助于增加神經(jīng)傳導(dǎo)，增強(qiáng)全身的放松感，從而幫助入睡。