10 foods that are good for insomnia people should use

Insomnia is a sleep disorder that keeps the body in a state of fatigue. Insomnia is increasing in modern life today. Insomnia is not dangerous to life but it directly affects the quality of life and is one of the causes of your body fatigue, stress, leading to neurological diseases such as depression, stress . .

Currently to solve the problem of insomnia many people often use sleeping pills or other functional foods, but these types only work temporarily and do not completely eliminate the state of insomnia. Therefore, in order to have a better and deeper sleep, we should prioritize the selection of natural and cheap foods that are good for health.

Under 10 foods, nutritionists recommend that people with difficulty sleeping, insomnia should eat daily to ensure your sleep.

1. Cherry helps improve sleep

Cherry, also known as cherry, is a familiar fruit for us. Cherry has many very useful uses such as improving brain function, improving digestion, preventing cancer and especially suitable for people with insomnia, helping to sleep better. In sour cherry, it is possible to strengthen vitamins and especially a large amount of melatonin for the human body. Experts recommend that people with insomnia should eat some cherries a few hours before going to bed to help you sleep better.

If your family does not have fresh cherries, you can use cherry juice, even dried or frozen cherries. According to researchers from Pennsylvania and Rochester universities, people with chronic insomnia must drink a cup of cherry juice twice a day until their condition improves.

2. Eight fragrant rice helps people with insomnia

Rice is a familiar food, eaten by all of us every day. Especially eight-fragrant rice is even more effective in treating insomnia.

According to a study published in the American Journal of Clinical Nutrition, people who suffer from insomnia and eat eight-aromatic rice at dinner will have a better sleep than those who eat rice. often.

Because in the aromatic rice has a high blood sugar index, which means the body digests it at a slow rate, releasing the glucose gradually into the blood. Not only does it promote the production of tryptophan and serotonin in the blood, so it creates a feeling of sleepiness.

3. Kale helps you fall asleep

Kale is not only known to be a vitamin C-rich vegetable but also has a large amount of calcium. The amount of calcium in kale is very beneficial for the brain, helping the brain produce melatonin to support sleep.

4. Bananas help you feel sleepy fast

Bananas are a familiar fruit for us. In bananas not only contain vitamin B6 but also minerals such as magnesium and potassium to help muscles relax, not only that but also to create serotonin hormone in the brain, promote fast sleepy feeling.

Also, bananas also contain tryptophan, which is converted into serotonin and melatonin, a natural chemical in the brain, regulating hormone levels.

5. Fresh milk provides the necessary amount of calcium

Like kale, fresh milk provides us with a large amount of calcium for the body to help produce melatonin, which helps our nerves to relax and relieve stress. So, before going to bed, you should drink a glass of warm milk to help you go to sleep better. Milk contains amino acid tryptophan, a precursor to brain serotonin. Tryptophan and serotonin make it easier to get a good night's sleep.

6. Lettuce affects the brain to help ease sleep

Lettuce not only provides the body with vitamins but also helps you sleep better. Eating some lettuce leaves at dinner can help you sleep better. Lettuce contains lactucarium, which affects the brain like opium - an anesthetic compound, according to Wellness Ink released in April 2014 by Oregon State University. In addition, you can combine lettuce and raspberry in your salad to supplement calcium - a brain support substance that uses tryptophan.

7. Chrysanthemum tea helps refresh the spirit

According to oriental chrysanthemum tea, it has a sweet, slightly bitter taste, coolness, has the effect of purifying, detoxifying, inducing, burning, cool the liver, brightening the eyes . So chrysanthemum tea is named as a Drug doses from nature, and very valuable. Drinking a cup of chrysanthemum tea before going to bed will help you go deeper into sleep.

Besides, experts say that in chamomile tea contains a content of glycine, this is a compound that acts to relieve stress, nerves to help refresh and relax.

8. Almonds provide magnesium

Almonds are a source of food that provides the body with an abundance of magnesium, which helps to improve sleep and make muscles relax. The condition of megie in the body is low, which causes the body to have trouble sleeping.

In addition, almonds provide the body with a protein that helps maintain blood sugar levels during sleep. At the same time it helps the body move from a heart-beating state to a balanced, stable and more comfortable state when sleeping.

9. Black chocolate helps improve mood

Like almonds, black chocolate is also rich in magnesium, which not only helps the mood to be comfortable but also the essential minerals that help the body to function properly. The team at two British universities, the University of Edinburgh and Cambridge University, also found that magnesium may govern hormone secretion, temperature and other vital functions of the organism, according to the Daily Mail.

10. Tuna increases sleepiness

Tuna contains tryptophan, which helps you feel sleepy quickly. According to an article published in Annals of New York Academy of Sciences, tuna is rich in vitamin B6, which requires melatonin and serotonin.

Serotonin is a neurotransmitter that promotes relaxation, melatonin is a hormone that promotes sleep. A low level of vitamin B6 is associated with insomnia, so it's good to add vitamin B6-rich foods like tuna in your diet. Vitamin B6 is also important for the immune system.