Bananas, warm milk, salmon, nuts, lotus heart tea contain magnesium, calcium, neurotransmitters that can help relax the mind and sleep well.
Good sleep helps the body rest, regenerate energy, and recover from injuries. Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that in addition to medical measures and scientific living habits, nutrition plays an important role in improving sleep quality. Below are some foods that help calm the mind, good for people who often have trouble sleeping.
Banana Bananas contain tryptophan, an important amino acid that helps produce serotonin and melatonin, two neurotransmitters that are important in regulating sleep. The magnesium and potassium found in bananas can also relax muscles, preventing nighttime spasms.
Warm milk also contains tryptophan and calcium which promotes the brain to use tryptophan to produce melatonin. Drinking warm milk before bed can improve sleep quality, especially in the elderly.
Salmon Rich in omega-3s and vitamin D, two nutrients important for regulating serotonin levels in the body. People who eat salmon regularly have better sleep quality and less restlessness when falling asleep.
Nuts such as almonds, chia seeds, pumpkin seeds and sunflower seeds help calm the nerves and help you sleep easily thanks to the many nutrients they contain such as magnesium, tryptophan, melatonin, omega-3. Almonds and chia seeds are rich in magnesium to help relax muscles, sunflower seeds provide vitamin E, minerals to reduce stress, calm the nerves, and help you sleep easily.
Lotus heart tea Helps you sleep well thanks to compounds such as nuciferin and nelumbin that have sedative effects. Drinking lotus heart tea helps relax the nervous system, reduce anxiety, and help you fall asleep easily and sleep more deeply.
Herbal Some herbs that help calm the mind and help you sleep include mint, lemon balm, and passionflower. Mint helps improve sleep thanks to menthol, protecting digestion. Lemon balm helps reduce stress. Passionflower with its sedative compounds helps treat sleep disorders and anxiety.
Dr. Tien said that to have a good night’s sleep, each person needs to establish a regular sleep routine, going to bed and waking up at the same time every day. Create a comfortable, quiet, dark and cool sleeping environment. Avoid blue light from phones and computers at least an hour before going to bed.
Relax before bed by reading, listening to soft music, meditating or gently massaging the neck, shoulders and forehead. Limit coffee, energy drinks and alcohol before bed and do not eat too much or drink too much water. Exercise regularly but avoid high-intensity exercise close to bedtime. Supplementing with biological active ingredients from blueberries and ginkgo biloba has the effect of fighting free radicals, supporting increased blood flow to the brain for a relaxed mind and good sleep.