哪些食物有助于睡眠?
哪些食物有助于睡眠?
There are many reasons that make us restless, difficult to sleep or not sleep enough ... This will affect our health in different degrees. Sleep experts suggest that eating certain foods at least an hour before bed can induce sleep and improve nighttime sleep.
有很多原因使我们不安，难以入睡或睡眠不足……这将在不同程度上影响我们的健康。睡眠专家建议，睡前至少一小时吃一些特定的食物可以促进睡眠，改善夜间睡眠。
Good sleep not only helps the mind clear and alert but also prevents a number of dangerous diseases. To have a good night's sleep, in addition to the factors of sleeping environment and comfort, nutrition plays an indispensable role. The foods that help to sleep are inherently familiar and exist in daily meals. Here are some food suggestions to check out.
良好的睡眠不仅有助于头脑清醒和警觉，还能预防一些危险的疾病。要想睡个好觉，除了睡眠环境和舒适度的因素外，营养也起着不可或缺的作用。有助于睡眠的食物在本质上是熟悉的，存在于日常饮食中。这里有一些食物建议，你可以看一看。
Foods that help you sleep well
有助于睡眠的食物
Figs
无花果
Figs are a rich source of magnesium, a mineral associated with sleep. Figs are also rich in fiber and can help eliminate nighttime cravings (this is also a possible cause of sleep disturbance). Research shows that eating figs regularly can protect against insomnia and promote restful sleep.
无花果富含镁，镁是一种与睡眠有关的矿物质。无花果还富含纤维，可以帮助消除夜间的食欲(这也是睡眠障碍的一个可能原因)。研究表明，经常吃无花果可以预防失眠，促进安稳的睡眠。
Prunes
李子
It is rich in minerals that help in the production of the sleep-inducing hormone melatonin. These minerals include calcium and magnesium, as well as vitamin B6. To quickly induce sleep, eat prunes at least 30 minutes before bed.
它富含矿物质，有助于产生促进睡眠的褪黑激素。这些矿物质包括钙、镁以及维生素B6。为了快速入睡，至少在睡觉前30分钟吃李子。
Banana
香蕉
Eat a banana in the afternoon so that you will keep you from slumping and rolling around in bed. The magnesium and potassium found in bananas help relax muscles. The vitamin B6 in bananas promotes the release of more serotonin, which promotes relaxation.
下午吃根香蕉，这样你就不会在床上翻来覆去。香蕉中的镁和钾有助于放松肌肉。香蕉中的维生素B6促进释放更多的血清素，促进放松。
Pistachios
开心果
They contain significant amounts of melatonin, more than most fruits, grains and legumes. What's more, pistachios are high in magnesium and protein, which can help you sleep better. Just don't overeat, as excess calories can interfere with sleep.
它们含有大量的褪黑素，比大多数水果、谷物和豆类都要多。更重要的是，开心果富含镁和蛋白质，可以帮助你睡得更好。但是不要吃得过多，因为过量的卡路里会影响睡眠。
Milk
牛奶
Milk and dairy products contain a lot of calcium, helping to increase the concentration of the neurotransmitter serotonin hormone, which is beneficial for sleep and improves insomnia. If you are allergic to the lactose found in animal milk, use soy milk instead.
牛奶和乳制品含有大量的钙，有助于提高神经递质血清素的浓度，这有利于睡眠，改善失眠。如果你对动物奶中的乳糖过敏，可以用豆奶代替。
Honey
蜂蜜
Tryptophan - an amino acid that also aids in increasing serotonin neurotransmitters is found in honey. This is an ideal food for your sleep. Many questions "what should I drink without sleep", a warm glass of oolong tea mixed with honey is the answer. Maybe one of the most affordable options for sleep aids.
色氨酸——蜂蜜中发现的一种氨基酸，也有助于增加血清素神经递质。这是一种理想的睡眠食物。对于“不睡觉该喝什么”这一问题，一杯加了蜂蜜的温乌龙茶就是答案。也许是最经济的睡眠辅助选择之一。
Chrysanthemum tea
菊花茶
Known for its calming effects, relieving muscle tension, reducing anxiety and helping to fall asleep. Having a cup of hot chamomile tea before bed will definitely help you get a good night's sleep. New research also shows that chamomile tea can prevent depression and anxiety.
它有镇静作用，缓解肌肉紧张，减少焦虑，帮助入睡。睡前喝一杯热茶一定会帮助你睡个好觉。新的研究还表明，甘菊茶可以预防抑郁和焦虑。
Bean
豆类
Soybeans, black beans, green beans, peanuts ... are very familiar in the processing of Vietnamese dishes. Legumes high in magnesium are known to reduce muscle tension and soothe nerves, and should be considered a good sleep food. So, a pea-flavored dinner or a pea snack will help deepen your sleep.
黄豆、黑豆、绿豆、花生……对越南菜的加工非常熟悉。豆类富含镁，可以缓解肌肉紧张，舒缓神经，应该被认为是一种良好的睡眠食物。所以，豌豆味的晚餐或豌豆零食有助于加深你的睡眠。
Whole grains
全谷物
Whole grains are considered an anti-insomnia because they are rich in carbohydrates that boost the production of serotonin, an endogenous hormone. Serotonin helps to increase nerve conduction, enhance the feeling of relaxation for the whole body, thereby helping to sleep easily.
全谷物被认为是抗失眠的，因为它们富含碳水化合物，可以促进血清素的产生，血清素是一种内源性激素。血清素有助于增加神经传导，增强全身的放松感，从而帮助入睡。
