What's the secret to ensuring 7-8 hours of sufficient sleep a day? Here are ten foods you can pick one or two from your kitchen to try. They can not only relax your tense body but also calm your restless mind, making you feel peaceful and comfortable. This is because these foods are rich in various hormones with hypnotic effects, such as serotonin and N-acetyl-5-methoxytryptamine. Are you starting to yawn yet? 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. [Chinese Food] Chrysanthemum Tea
The reason chrysanthemum tea is a top choice for a pre-bedtime beverage is mainly due to its gentle sedative effect, making it the best natural remedy for calming the mind and spirit. Warm Milk
The saying that drinking a warm cup of milk before bed aids sleep is well-known because milk contains tryptophan, which has a calming effect like an amino acid. Calcium helps the brain make full use of this tryptophan. Pouring the warm milk into a bottle can give you a warm feeling of returning to childhood, gently telling you to "relax, everything is fine." Honey
A large amount of sugar is stimulating, but a small amount of glucose can signal the brain to orexin (phenyldihydroquinazoline), a newly discovered neurotransmitter related to cognitive responses. So, adding a few drops of honey to warm milk or vanilla tea can also help with pre-bedtime relaxation. Potato. A small baked potato won't disrupt your digestive system; on the contrary, it can clear the acidic compounds that hinder tryptophan's hypnotic effect. If you mix it with warm milk to make mashed potatoes, the effect will be even better!
[NextPage] Oatmeal
Oatmeal is a valuable pre-bedtime treat, rich in N-acetyl-5-methoxytryptamine. Cooking a small bowl of cereal and mixing in a little honey is perfect. Try chewing it vigorously; it's enough to fill your cavities. Almonds
Almonds contain both tryptophan and magnesium, a great remedy for muscle relaxation. So, eating a small amount of this heart-healthy nut is another clever trick for inducing sleep! Flaxseed
Flaxseed can be called a "natural mood booster," rich in Omega-3 and fatty acids. When you encounter setbacks in life and feel down, try sprinkling two large tablespoons of flaxseed on your soothing oatmeal; it might have an unexpected effect. [Chinese Food] Whole Wheat Bread
A slice of toast, paired with tea and honey, can help the body release insulin, which allows tryptophan to reach the brain and be converted into serotonin. It's like someone whispering in your ear: "It's time to sleep." Turkey
Every Thanksgiving, people can enjoy fragrant naps, all thanks to turkey, which is considered the best source of tryptophan. However, this is just a modern folk tale. Tryptophan starts to work when your stomach is mostly empty rather than full, and there is a significant amount of carbohydrates rather than a large amount of protein. Placing one or two thin slices of turkey on a few pieces of whole wheat bread late at night might start your sleep journey right in the kitchen. (Of course, turkey isn't something you can just eat anytime you want~)
If none of the foods above can help you fall asleep, perhaps you need to examine your sleep habits. What is it that keeps you so excited late at night?