With today's faster pace of life, the popularization of electronic devices, and changes in people's living habits, more and more people are suffering from the torment of insomnia. In fact, many foods are beneficial for our sleep. Let's start with our daily diet and easily eat our way to a good night's sleep.
1. Foods rich in magnesium. Excessive fatigue from work during the day can cause "platelet aggregation" and "vasoconstriction," which in turn affects sleep. Foods rich in magnesium, such as nuts, persimmons, and spinach, can inhibit these two phenomena, thereby improving sleep quality.
2. Foods rich in calcium. Calcium has a calming effect and induces the body to enter a stable sleep state. When calcium and magnesium are consumed in a 2:1 ratio, they are absorbed more efficiently by the body, resulting in a better hypnotic effect. Foods rich in calcium include tofu, milk, dried tofu, and yuba.
3. Foods rich in iron. Insufficient intake of iron can lead to a decline in sleep quality. Supplementing with foods containing iron can increase the duration of deep sleep, for example, lean meat, animal liver, and egg yolks.
4. Foods rich in tryptophan. Tryptophan consumed from food is converted in the body into two hormones: serotonin and melatonin, which can calm the nerves and aid sleep. Foods rich in tryptophan include poultry, dairy products, oats, and honey.
5. Foods rich in vitamin B6. A deficiency of vitamin B6 in the body can impair the transmission of related neurotransmitters between nerve circuits in the brain, leading to a brain that is easily excited and anxious, and difficulty falling asleep. Supplementing with an appropriate amount of foods rich in vitamin B6 daily can shorten the time it takes to fall asleep, such as brown rice, whole wheat bread, and sea fish.