Thực phẩm chống mất ngủ
Foods That Will Help You Sleep Well At Night
– Thực phẩm giúp tránh Mất Ngủ
– 9 loại thực phẩm nên ăn giúp bạn ngủ ngon _ Suc khoe
Before bed try and drink a glass of cherry juice to help you fall asleep faster. Just make sure the juice is from tart cherries because these contain melatonin.
2/. Jasmine Rice.
According to the American Journal of Clinical Nutrition, jasmine rice has a high glycemic index which allows for a gradual release of glucose into the bloodstream. It also increases the production of tryptophan and serotonin into the blood.
According to the The New York Academy of Sciences, Bananas are a great source of Vitamin B6, which is needed to help produce melatonin.
4/. Dark Chocolate.
Treat yo’ self with a delicious snack while helping your body relax. Dark chocolate contains serotonin that will put you right into full relaxation mode.
Great for an evening snack because walnuts contain high levels of tryptophan and their own form of melatonin.
When the body’s magnesium levels are too low, it makes it difficult to stay asleep. Almonds are high in magnesium and make for a great evening snack just like walnuts.
7/. Whole wheat.
Whole wheat bread contains carbohydrates, which raise levels of tryptophan in the brain. White bread will have this effect but will also spike blood sugar levels.
Tea A cup of herbal tea can increase glycine, which relaxes nerves and muscles.
Hummus contains tryptophan that turns to 5-HTP and eventually releases relaxing serotonin. Just a few spoons of hummus will do the job.
Like most green leafy vegetables, kale is high in calcium, which helps the brain use tryptophan to produce melatonin.
According to Oregon State University’s Wellness Ink, lettuce contains lactucarium which boasts sedative-like properties. These properties can affect the brain in ways similar to opium.
Milk contains tryptophan and calcium, which help regulate melatonin levels. You can also try warm milk to help raise body temperature.
According to the New York Academy of Sciences, tuna is high in tryptophan and vitamin B6. Your body uses B6 to help produce both melatonin and serotonin.
Thanksgiving turkey has always been known to make people sleepy after stuffing their faces. Turkey is high in tryptophan and will give you that sleepy feeling.