How to help you sleep at night

In the summer, because the weather is very hot, many people often suffer from insomnia when they sleep at night. This kind of insomnia will make us unable to sleep every day, and we will feel tired for a long time. In the hot summer, we can increase sleep through some sleep-aid methods, which can effectively alleviate insomnia.

Foods that help you sleep

1. Foods that inhibit serotonin

If you often feel sleepy during the day and have restless sleep at night, you can eat a piece of steamed bun or bread before going to bed. Because this group of people secrete more tryptophan during the day, tryptophan is converted into 5-hydroxytryptamine, which has a hypnotic effect and can cause drowsiness. However, at night, the body does not have enough tryptophan, making it difficult to fall asleep peacefully. Eating some steamed buns or bread at night can increase the tryptophan content in the body, making it easier to fall asleep.

2. Foods that regulate nerves

If the intake of zinc and copper is insufficient for a long time, then after a period of time, the body will affect the energy metabolism of brain cells and the regulation of the nervous system due to the lack of these two trace elements. The endocrine system is often in an excited state, making it difficult to sleep. Eating more foods rich in zinc and copper, such as oysters, fish, lean meat, shrimp, eel, etc. at dinner can effectively improve the symptoms of neurasthenia and ensure good sleep.

3. Foods that fight caffeine

The stimulant effect of tea can affect sleep. Therefore, if drinking too much tea during the day affects your sleep, you can soak a few grams of Chinese jujube kernels in water before going to bed, or cook porridge with Chinese jujube kernels and rice and drink a small bowl before going to bed. The Chinese jujube seeds contain jujuboside A, jujuboside B, betulinic acid, betulin and three kinds of sterols, which can reduce the level of norepinephrine in the blood, thereby counteracting the poor sleep caused by caffeine.

4. Milk

If you suffer from insomnia at night, you can drink some milk. Milk contains two hypnotic substances: one is tryptophan, which can promote the brain nerve cells to secrete serotonin, a neurotransmitter that makes people drowsy. The other type is peptides that regulate physiological functions. Among them, "opioid peptides" can combine with the central nervous system to exert anesthetic and analgesic effects similar to opium, making people feel comfortable all over the body, helping to relieve fatigue and fall asleep. Drinking a glass of milk before going to bed, the hypnotic substances in it are enough to help you sleep.

5. Apple

Apples can cure spleen deficiency and excessive fire, replenish the middle and invigorate Qi, and have a good effect on insomnia caused by deficiency of both heart and spleen, yin deficiency and excessive fire, liver and gallbladder disharmony, or gastrointestinal disharmony. The aromatic components of apples include 92% alcohols and 6% carbonyl compounds. The rich aroma of apple has a strong calming effect on human nerves and can induce sleep.