Supplement 5 nutrients to make you healthy and sleep well

Insomnia can be said to be the most common civilized disease at present, there are many ways to treat insomnia, diet therapy is also one of them. In our daily diet, there are many nutrients and ingredients that contribute to sleep. Traditional Chinese medicine says that it is better to take food than to take medicine. Through diet, supplement of insufficient nutrients, safe and no side effects. People who want to prevent insomnia or improve sleep quality can try.
1. Calcium
Calcium can enhance the conduction response of the nervous system and help regulate heartbeat and muscle contraction. Adequate calcium supplements can help stabilize mood, eliminate stress and sleep.
Foods rich in calcium: green leafy vegetables, milk and its products, dried fish, shrimp, kiwi fruit, black sesame and so on.
2. Magnesium
Magnesium has the function of regulating nerve cells and muscle contraction, and is a nutrient to stabilize mood and eliminate uneasiness. Lack of magnesium in the diet is prone to tension and emotional ups and downs. These reactions can aggravate sleep difficulties.
Foods rich in magnesium: whole grains anal vibrator , green vegetables, beans penis pumping , nuts, milk and its products, seafood.
3. Vitamin b group
There are many reasons for insomnia. If the culprit is irritable, you can eat more foods rich in vitamin b groups. Vitamin b group can maintain the stability of the nervous system and has the effect of stabilizing emotion. If you want to have enough energy to face a busy life and a stupid brain, you absolutely need B vitamins to help you.
Foods rich in vitamin b: milk eggs, meat, vegetables, whole grains.
4. Zinc
Zinc is one of the mineral trace elements, although the body has little demand for it, but it is an indispensable nutrient to maintain the normal operation of physiology. The main role of zinc is to help growth and development, contribute to the metabolism of brain nerve cells, help to improve insomnia. Zinc-rich foods: seafood, meat, whole grains, nuts.
Sugars (carbohydrates)
Sugars are an important source of energy for the body's tissue and a good assistant to help sleep. It is well known that only by getting enough tryptophan can the body produce serotonin. In order to make tryptophan more effective, we need the help of sugars. Sugars stimulate the secretion of insulin, which can help a lot of tryptophan enter the brain and synthesize serotonin to help sleep.
Food that can never be eaten in insomnia
1. Caffeinated foods
Caffeine can be refreshing, definitely can not drink caffeine before going to bed is food, many people know that caffeinated food will stimulate the nervous system, but also has a certain diuretic effect, is a common cause of insomnia.
2. Food with satiety effect
What is not good to eat before going to bed, digestion process will also produce a lot of gas horse dildo , resulting in abdominal distension, hindering beans, onions, corn, bananas and other normal sleep.
3. Greasy food
Experts say that eating greasy food will increase the work burden on the intestines, stomach, liver, gallbladder and pancreas, stimulate the nerve center, keep it working all the time, and can also lead to insomnia.
4. Spicy food
What is not good to eat before going to bed, spicy food for dinner is also an important reason to affect sleep. Chili and mustard oil can cause burning sensation and indigestion in the stomach, which in turn affect sleep.
5. Alcohol
Many people mistakenly think that drinking before bed can promote sleep, but recent studies have shown that although it can make people fall asleep quickly, it keeps sleep in a shallow sleep period, making it difficult to enter a deep sleep period. Therefore, even if people who drink alcohol sleep for a long time dildo vibrator , they will still feel tired after waking up, leading to insomnia.