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Healthy Eating for a Better Sleep
As we all know that a good sleep benefits our life, let’s learn these eating tips to get a better sleep.
What, how much, and when to eat dinner affect everybody’s sleep directly. Because our digestive system slows at night, it is harder to digest late meals, it is highly recommended to avoid eating a large meal including foods and drinks within two hours of bed, and try to make dinnertime earlier in the evening, ideally 3-4 hours before bed, and avoid heavy, rich foods as bedtime snacks as well.
Some types of food help our sleep while others can interfere with sleep.
Foods help sleep
The following are some of foods, which have a calming and soothing effect on the nervous system, and some of them also boost serotonin, which promotes better sleep. Basically, foods that are high in carbohydrates and calcium, and medium-to-low in protein are ideal for promoting sleep.
Dairy food: milk, yogurt, cheese
Soy food: soy milk, tofu, soybean nuts
Seafood: oyster, tuna
Whole grains: wheat, brown rice, and oats
Vegetables: lettuce, green leaves
Nuts: almond, peanut, walnut
Fruits: banana, papaya, grapefruit
Seeds: sesame seeds, sunflower seeds
For a good night’s sleep, 1-2 hour before you go to bed, we suggest to try:
A glass of warm milk with honey (one of the oldest and best remedies for insomnia)
Whole-grain cereal with low-fat milk
Oatmeal and raisin cookies and a glass of low-fat milk
One slice of whole wheat toast topped with a small slice of low-fat cheese
Rice cake topped with a slice turkey breast
Ground sesame seeds with warm hot water added a little bit honey
Foods that can interfere with sleep
Caffeine is the top one on the list, so we should avoid caffeine-containing foods and drinks before bed to get a good sleep. Chocolate and many soft drinks including diet soft drinks have substantial amounts of caffeine. Eliminating these foods and drinks from our evening meal routine is recommended for improved sleep. Alcohol and nicotine are the ones rank high in the list; we should avoid them as well.
Some of the foods that can interfere with sleep:
High sugar foods
Depends on how quickly your body can eliminate caffeine, the sensitivity to the stimulant effects of caffeine varies greatly from one person to another. For sensitive person, even small amounts of caffeine such as those found in decaffeinated coffee or chocolate, may be enough to cause insomnia. Alcohol was proved scientifically produces a number of sleep-impairing effects, including disrupts serotonin levels.
Let’s create a healthy eating habit and have a better sleep, be healthier!
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