The Three Best Foods to Eat Before Bed.

In today's fast-paced life, getting a good night's sleep can be quite a challenge. Here, we introduce three dietary methods to help you sleep better.

Tryptophan Foods—Representative for reducing excitability: Millet Porridge

Sea Cucumber and Millet Porridge

In the body, tryptophan is metabolized into 5-hydroxytryptamine (serotonin), which can inhibit the excitability of the central nervous system, inducing a sense of drowsiness.

Meanwhile, 5-hydroxytryptamine 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 is a great idea, as it helps increase the amount of tryptophan that enters the brain. Additionally, vegetables such as pumpkin seeds, dried bean curd skin, tofu skin, dried shrimp, seaweed, and black sesame are also very high in tryptophan.

Furthermore, tryptophan can more easily enter the brain when consumed in a combination of carbohydrates and protein (i.e., eating carbohydrates first, then protein). This combination can give you a peaceful night's sleep. "This method works for most people. It has a sedative effect similar to sleeping pills but without the addictive side effects, so it won't make you dependent," says Dr. Judith Wurtman from the Massachusetts Institute of Technology. Therefore, before bed, you might consider pairing your meal with some carbohydrate-rich foods, such as whole-wheat toast with honey or fruit.

Vitamin B Foods—Representative for alleviating irritability: Whole Grains

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 eliminate restlessness and promote sleep. Oats, barley, brown rice, whole-wheat bread, and whole-wheat crackers are all examples of whole grains.

Calcium and Magnesium Foods—Representative for relaxing nerves: Milk, Walnuts

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 an "excellent sleep aid." Nuts are high in magnesium. Clinically, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and vivid dreaming.