Sleeping through the night is the desired state for most people, but in reality, many people are plagued by insomnia for a long time. Getting quality sleep is inseparable from the help of food. Recently, the British "Daily Mail" published a list of sleep-friendly foods recommended by many nutrition experts.
Whole Grains
Dr. Cassandra Barnes, a British nutrition expert, said that staple foods rich in dietary fiber, such as whole grains, can provide the body with energy continuously and evenly, thereby maintaining stable blood sugar. Eating a bowl of brown rice or a few slices of rye bread for dinner is beneficial for sleep, but high-sugar foods can disrupt sleep.
Pumpkin Seeds
Dr. Marilyn Glenville, a renowned British nutrition expert, said that magnesium helps muscles relax and promotes the production of melatonin in the brain, which regulates sleep, thereby improving sleep. Pumpkin seeds are rich in magnesium, so eating a handful of pumpkin seeds daily can improve sleep quality. In addition, green leafy vegetables and legumes are also rich in magnesium.
Coconut Water
Dr. Barnes said that pure coconut water is a good source of electrolytes such as potassium, calcium, magnesium, and phosphorus. These minerals are beneficial for maintaining the body's fluid balance and ensuring the normal function of muscles and the nervous system. An imbalance of electrolytes in the body can easily lead to nocturnal leg cramps, which in turn disrupts the normal sleep rhythm.
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Cherries
Dr. Barnes said that research has found that the melatonin contained in just one glass of cherry juice is enough to "induce" a healthy sleep response and improve sleep quality.
Oysters
Dr. Glenville said that eating foods rich in trace element zinc regularly is beneficial for improving sleep, because zinc plays a key role in the process of tryptophan being converted into serotonin and melatonin. Such foods include seafood like oysters, whole grains, and nuts.
Chicken
Chicken contains tryptophan, which is beneficial for improving sleep. In addition, chicken is also a good source of zinc and vitamin B6, and both of these nutrients help the body produce melatonin. It should be noted that eating too much chicken for dinner will lead to excessive protein intake, which in turn can make it difficult to fall asleep.
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