To build good muscles, you must sleep well. If you usually have insomnia, the following article is worth trying regardless of whether it works for you. Because the cost is not high.
1. Banana. Banana for weight loss is actually a "sleeping pill" wrapped in peel. In addition to stabilizing serotonin and melatonin, it also contains magnesium, which can relax muscles. In addition, eating bananas before going to bed will not cause weight gain because it is low in calories and rich in dietary fiber, which can promote defecation.
2. Chrysanthemum tea The reason why chrysanthemum tea has become the first choice for preparing tea drinks before going to bed is mainly because of its gentle soothing effect and it is the best natural prescription for calming the mind and calming the mind.
3. Warm milk Drinking a cup of warm milk before going to bed has long been known to help sleep, because milk contains a kind of tryptophan, which can exert a calming effect like amino acids. Don’t worry, drinking milk before going to bed not only won’t make you fat, but it can also replenish calcium in your body.
4. Honey Add a small amount of honey to your warm milk or vanilla tea. Some of the glucose can prompt your brain to stop producing orexin, a recently discovered neurotransmitter involved in staying awake. A large amount of sugar has an stimulant effect, but a small amount of glucose can prompt the brain to secrete orexin (phenyldihydroquinazoline) in a timely manner, which is a newly discovered neurotransmitter related to thinking reactions. So adding a few drops of honey to warm milk or herbal tea can also help you relax before bed.
5. Potatoes Everyone knows that potatoes can help you lose weight, but did you know? It can also help you sleep! It can remove acids that interfere with tryptophan, which can induce sleep. To achieve this effect, simply mash the baked potatoes and mix them into warm milk. A small baked potato won't wreak havoc on your gastrointestinal tract; instead, it will clear out the acidic compounds that prevent tryptophan from exerting its hypnotic effect. If you mix warm milk into mashed potatoes, the effect will be even better!
6. Oatmeal Oatmeal is a valuable food before going to bed. It is rich in N-acetyl-5-methoxytryptamine. It's perfect to boil a small bowl of cereal and mix it with a little honey. Try chewing it hard enough to fill the cavity in your tooth. It has weight loss effect! At the same time, oatmeal can induce the production of melatonin. A small bowl can promote sleep. If you chew oatmeal in large quantities, the effect will be even better.
7. Almonds Almonds also contain tryptophan and magnesium, a good medicine for relaxing muscles. Therefore, eating a small amount of heart-healthy nuts is another trick for hypnosis!
8. Flaxseed Just sprinkle 2 tablespoons of these healthful flaxseeds into your bedtime oatmeal to have the desired effect. They are rich in omega-3 fatty acids.
9. Whole wheat bread. When you feel hungry before going to bed, if the above does not satisfy you, then you can choose whole wheat bread, add a piece of toast, and pair it with tea and honey, which can help the body release a kind of insulin. Enables tryptophan to reach the human brain where it is converted into serotonin.
10. Turkey Every Thanksgiving, people can take a delicious nap, all thanks to turkey, which is considered the best source of tryptophan. But this is just modern folklore. Tryptophan starts working when your stomach is mostly empty rather than full, with a fair amount of carbohydrates but not a lot of protein. Put one or two thin slices of turkey on some whole-wheat bread late at night, and maybe you'll start your sleep journey right in the kitchen.