Pineal-rich foods
The reason why pineal-rich foods can improve sleep is because people's sleep quality is closely related to a substance in the brain called melatonin. At night, darkness stimulates the body to synthesize and secrete melatonin, which acts on the sleep center through the blood circulation and causes the body to have deep sleepiness. When it is clear, the pineal gland is stimulated by light and it wakes from sleep. The study found that after entering the middle age, the body's melatonin will gradually decrease. At the age of 40, it will be a quarter of the youth; at the age of 50, it will be one-sixth; at the age of 60, it will fall to one-tenth. . Therefore, middle-aged and old people can promote sleep by supplementing foods rich in melatonin. Such foods include oats, sweet corn, tomatoes, and bananas.
Food against caffeine
The excitatory effects of tea can affect sleep. Therefore, if drinking more tea during the day will affect sleep, you can use a few grams of jujube to soak in water before going to bed, or use porridge with rice and sour porridge, drink a small bowl before going to bed. Suanzaoren contains Suanzaro Saponin A, Suanzaro Saponin B, Phuctic Acid, Beech, and 3 Sterols, which reduce the level of norepinephrine in the blood and thus counteract the poor sleep caused by caffeine. .
Inhibition of Serotonin Foods
If you are often trapped during the day and your sleep is not stable at night, you can eat a bread or bread before bedtime. Because this group of people secrete more tryptophan during the day, tryptophan will be converted to serotonin, serotonin has a hypnotic effect, will lead to drowsy, but in the evening the body's tryptophan is not enough, it is difficult to sleep peacefully . Therefore, eating some steamed buns and bread at night can increase the content of tryptophan in the body and people can easily fall asleep.
Nerve-modulating food
If long-term intake of zinc, copper is insufficient, then for some time, the human body will affect the brain's energy metabolism and nervous system due to the lack of these two trace elements, endocrine is often in an excited state, and therefore can not sleep. In this case, eat more foods rich in zinc, copper, oysters, fish, lean meat, shrimp, eel and other foods during dinner, can effectively improve the symptoms of neurasthenia and ensure good sleep.