改善睡眠 睡眠食品

能改善睡眠的食品都有哪些?

现在的人们,尤其是80、90后年青一代,面临着很多压力,从而导致失眠,睡眠质量下降。这个时候人们不是选择忽视就是选择直接服用安眠药,其实呀,日常的饮食就能帮助改善睡眠质量。至于是哪些饮食具有改善睡眠的功效?请往下看看这些不一般的保健品吧。

水果:水果中含有果糖、苹果酸以及浓郁的芳香味,可诱发机体产生一系列反应,生成血清素,助于进入梦乡。

桑葚:味甘性寒,能养血滋阴,补益肝肾。民间常用于贫血失眠之人。《随息居饮食谱》载,“桑葚聪耳、明目、安魂、镇搬魄”。常用来治疗阴虚阳亢引起的眩晕失眠。取桑葚水煎取汁,入陶瓷锅内熬成膏,加蜂蜜适量调匀贮存,每次1~2匙,温开水冲服。

小米:性微寒,具“健胃、和脾、安眠”之功效。研究发现,小米中含有丰富的色氨酸,其含量在所有谷物中独占鳌头。色氨酸能促进大脑神经细胞分泌出一种使人欲睡的神经递质———五羟色胺,使大脑思维活动受到暂时抑制,使人产生困倦感。另外,小米含丰富的淀粉,食后使人产生温饱感,可促进胰岛素的分泌,提高进入脑内色氨酸的量。小米熬成粥,临睡前食用,使人安然入睡。

核桃:味甘性温,是一种很好的滋补营养食物,能治疗神经衰弱、健忘、失眠、多梦。取粳米、核桃仁、黑芝麻,慢火煨成稀粥食用,可用白糖调食,睡眠前食用。

龙眼肉:其味甘、性温,具补心益脑、开胃益脾、养血安神之功效。适宜心脾两虚失眠者食用。民间常临睡前饮用以龙眼肉煎水喝,也可与大枣或银耳或莲子一同炖服。

莲子:莲肉味涩性平,莲心味苦性寒,均有养生安神之功效。补脾益肾,尤其是睡眠不实、夜寐多梦者宜服。《重庆堂随笔》认为:“莲子交心肾”,故凡心肾不交、阴虚火旺者宜煮食之,研究表明,莲子含有莲心碱、芸香甙等成分,具镇静作用,可促进胰腺分泌胰岛素,使人入眠。睡前可将莲子用水煎,加盐少许服用或将莲子煮熟加白糖食用或同糯米煮莲子粥食用。

莲子心:善清心火。《本草再新》称它能:“清心火,平肝火,泻脾火,降肺火”。适宜内热偏重、心火独旺、心烦失眠者食用。可用莲子心1.5克,开水冲泡代茶饮。

葵花子:含多种氨基酸和维生素,可调节脑细胞的新陈代谢,改善脑细胞抑制机能。睡前嗑一些葵花子,可以促进消化液的分泌,有利于消食化滞、镇静安神、促进睡眠。

红枣:性温、味甘、色赤、肉润,具有补五脏、益脾胃、养血安神之功效,对气血虚弱引起的多梦、失眠、精神恍惚有显著疗效。心脾两虚失眠之人宜服食。取红枣去核加水煮烂,加冰糖、阿胶文火煨成膏,睡前食1~2调羹。

蜂蜜:具有补中益气、安五脏、和百药、解百毒之功效。对神经衰弱的失眠,有效。每晚睡前取蜂蜜50克,用温开水冲1杯饮用。

牛奶:睡前喝1杯,可催人入睡,对老年人尤为适合。

银耳:有滋阴生津、益气和血、补脑润肺作用,适宜阴虚火旺失眠者服食。民间多用银耳与百合、冰糖一同炖食或煎服。

灵芝:经药理实验和临床观察,灵芝有养心气、补肾气、益精气的滋养强壮作用和镇静镇痛效果。《神农本草经》中称它“保神、益精气”。《中国药植图鉴》认为,灵芝“治神经衰弱,失眠”。所以,无论心脾两虚失眠,或是阴虚火旺失眠,皆宜食用,改善睡眠效果很好。

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