Many people believe that eating before bed leads to weight gain, and women are especially afraid to do so. In reality, it depends on the food, as not all foods have the same effect. Some foods eaten before bed not only improve sleep quality but also offer health benefits. Let's explore three types of foods suitable for women to eat before bed.
1. Representative Food: Millet Porridge
Tryptophan Food -- Reduces Excitement
In the human body, tryptophan is metabolized into serotonin, which can inhibit central nervous system excitement, causing a sense of drowsiness. At the same time, serotonin can be further converted into melatonin in the body. Melatonin has been proven to have definite sedative and sleep-inducing effects.
Millet is the richest source of tryptophan among all grains. Adding some millet to your dinner主食 (staple) is a good idea, as it helps increase the amount of tryptophan that enters the brain. Additionally, vegetables like pumpkin seeds, dried tofu skin, tofu skin, dried shrimp, seaweed, and black sesame are also very high in tryptophan.
Furthermore, tryptophan can more easily enter the brain with a dietary combination of carbohydrates and protein (i.e., eating carbohydrates first, then protein), giving you a peaceful night's sleep. Therefore, it's a good idea to pair it with some carbohydrates before bed.
Sea Cucumber and Millet Porridge
2. Representative Food: Whole Grains
Vitamin B Foods -- Relieve Irritability
B vitamins work synergistically to regulate metabolism and enhance the function of the nervous system.
Whole grains are rich in B vitamins and can help alleviate restlessness and promote sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers are all examples of whole grains.
3. Representative Food: Milk, Walnuts
Calcium and Magnesium Foods -- Relax Nerves
Research has found that the combination of calcium and magnesium can act as a natural relaxant and sedative.
Milk, rich in calcium, is widely recognized as a "sleep aid." Nuts contain a higher amount of magnesium. Clinically, walnuts are often used to treat symptoms like neurasthenia, insomnia, forgetfulness, and excessive dreaming.
Eating these foods together can be more effective, but whole wheat bread might interfere with the absorption of calcium from milk. It is recommended to consume these two at different times. While a proper diet can be effective for sleep, individual responses vary greatly. If you have severe sleep problems, you should seek medical attention promptly.