Can't sleep? Take sleeping pills? Count sheep? Why not turn to food for help? There are several foods in life that can be even more effective than "sleeping pills"! They not only supplement nutrition but also help you get a good night's sleep.
1. Banana
A banana is essentially a "sleeping pill" wrapped in a peel. Besides being rich in serotonin and N-acetyl-5-methoxytryptamine, it is also full of magnesium, which helps relax muscles.
2. Kiwi
A recent study shows that eating two kiwis daily can improve sleep quality by 40%! The causes of sleep disorders include over-excitation of the central nervous system, hyperactivity of the sympathetic nervous system, or excessive secretion of hormones due to stress. Kiwis are rich in calcium, magnesium, and vitamin C, which help in the synthesis and transmission of neurotransmitters. Additionally, they contain calcium, which is rarely found in other fruits, and it has the effect of stabilizing mood and inhibiting the sympathetic nervous system.
3. Longan
Eating fruit as a late-night snack is not good for digestion, and because fruits contain too much sugar, it can easily lead to excess calories and cause obesity. Especially eating high-fiber fruits before bed, a full stomach can affect sleep, and for people with poor gastrointestinal function, it can be even more harmful to health. But if you have trouble sleeping, you can eat a few longans. They have a calming and sleep-aiding effect that can help you sleep more soundly.
4. Millet
Millet is the richest source of tryptophan among all grains. Adding some millet to your dinner主食 (staple food) is a good idea, as it helps increase the amount of tryptophan that enters the brain. Traditional Chinese medicine believes that it has the effects of strengthening the spleen, harmonizing the stomach, and inducing sleep. How to eat: Take an appropriate amount of millet, add water to cook it into a porridge, and eat it for dinner or before bedtime.
5. Milk
The idea that drinking a warm glass of milk before bed helps with sleep is well-known because milk contains tryptophan, which has a sedative effect like an amino acid. Calcium helps the brain make full use of this tryptophan.
6. Walnut
Walnuts are a great nutritional food that has been proven to improve sleep quality, so they are often used to treat symptoms like neurasthenia, insomnia, forgetfulness, and excessive dreaming. The specific way to eat them is to mix them with black sesame seeds, pound them into a paste, and take 15 grams before bedtime for a very noticeable effect.
7. Honey
The glucose and vitamins in honey can regulate the function of the nervous system, relieve nervous tension, and promote sleep, with no side effects. A glass of honey water before bed can help you relax and improve your sleep quality. Just take a spoonful of honey before sleeping; it's better to dissolve it in cool water.
8. Almonds
Almonds are rich in tryptophan, which calms the nervous system, and the mineral magnesium, which relaxes muscles, helping to improve your sleep quality. If you want a richer texture, you can also make a mixed nut snack with "almonds + raw peanuts + raisins".