What to eat to treat poor sleep
Sleep quality directly affects our physical health and quality of life. In recent years, sleep problems have become the focus of more and more people's attention. Based on the hot topics and hot content on the Internet in the past 10 days, we found that many netizens are discussing ways to improve sleep through diet. This article will combine the latest hot topics and scientific research to recommend some foods that can help improve sleep.
1. Discussion of popular sleep issues
According to the network data of the past 10 days, the following are the sleep-related topics that netizens are most concerned about:
| Ranking | topic | Discussion popularity |
|---|---|---|
| 1 | What to eat when you have insomnia | ★★★★★ |
| 2 | Foods high in melatonin | ★★★★☆ |
| 3 | Recommended drinks before bed | ★★★☆☆ |
| 4 | Foods that affect sleep | ★★★☆☆ |
| 5 | Traditional Chinese Medicine Diet Therapy to Help Sleep | ★★☆☆☆ |
2. Recommendations for food to aid sleep
Scientific research shows that certain foods contain ingredients that promote sleep, such as melatonin, tryptophan, magnesium, etc. Here are proven sleep-inducing foods:
| food category | Recommended food | Sleep aid ingredients | Best time to eat |
|---|---|---|---|
| Nuts | walnuts, almonds | Melatonin, magnesium | 1 hour before going to bed |
| Fruits | Banana, cherry | Tryptophan, Melatonin | after dinner |
| dairy products | Warm milk, yogurt | Tryptophan, calcium | 30 minutes before going to bed |
| Cereals | Oats, millet | Carbohydrates, B vitamins | dinner |
| Herbal | Chamomile tea, lavender tea | Apigenin, linalool | 1 hour before going to bed |
3. Analysis of specific food effects
1. Walnuts
Walnuts are a natural source of melatonin. Research shows that the melatonin content in walnuts is 3-4 times that of other nuts. Eating 30 grams of walnuts every day for 4 weeks can significantly improve sleep quality.
2. Cherry
Tart cherries, in particular, are rich in melatonin. One study found that subjects who drank tart cherry juice slept an average of 84 minutes longer and improved sleep efficiency by 6%.
3. Banana
Bananas are rich in tryptophan and magnesium. Tryptophan is a precursor to the synthesis of serotonin and melatonin, while magnesium relaxes muscles and relieves anxiety. One medium banana contains approximately 32 milligrams of magnesium.
4. Warm milk
The tryptophan and calcium in milk work together to promote the secretion of serotonin in the brain. Research has found that warm milk has a more relaxing effect than cold milk, which may be related to psychological cues.
4. Recommended sleep aid recipes
Combining hot topics and nutritional advice, here are three easy-to-make recipes to help you sleep:
| Recipe name | Material | practice | Efficacy |
|---|---|---|---|
| Banana Oatmeal | 50g oats, 1 banana, 200ml milk | After the oats are cooked, add milk and mashed bananas | Provides tryptophan and carbohydrates |
| Walnut Cherry Yogurt | 150g yogurt, 10 cherries, 15g walnuts | All materials can be mixed | Melatonin and probiotic supplements |
| Chamomile Millet Porridge | 80g millet, 200ml chamomile tea | Cook millet porridge with chamomile tea instead of water | Double sedative effect |
5. Things to note
1. Avoid caffeine and alcohol within 3 hours of bedtime
2. Dinner should not be too full and avoid eating 2 hours before going to bed.
3. High-protein foods and spicy foods may affect sleep
4. Individual differences are large. It is recommended to try and observe the effect.
By adjusting their diet appropriately, maintaining a regular schedule and exercising appropriately, most people's sleep quality can be improved. If you have long-term insomnia, it is recommended to consult a professional doctor.
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