Sleep poorly? 16 foods are great helpers for a good night's sleep.

Insomnia is quite annoying; those who have never experienced it cannot understand its suffering. A good night's sleep is so important for one's daily life and work that people have tried every possible means to ensure a full night's sleep. Eating these 16 foods at night is a great help for sleep.

What to eat at night to help with sleep?

1. Walnuts

Clinically, walnuts have been proven to improve sleep quality and are therefore often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and multiple dreams. The specific method is to mix them with black sesame seeds, pound them into a paste, and take 15 grams before bed for a very noticeable effect.

Walnut and Goji Berry Stir-fried with Chives

2. Honey

Honey is rich in magnesium, which has a sedative effect on the central nervous system, eliminating psychological tension and relieving stress. Moreover, honey contains various trace elements and can also beautify the skin.

3. Sunflower Seeds

Sunflower seeds contain various amino acids and vitamins that can regulate metabolism and improve the inhibitory function of brain cells, playing a sedative and calming role. A handful of sunflower seeds after dinner can also promote the secretion of digestive juices, aiding digestion and helping with sleep.

4. Bananas

A banana is practically 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.

Fried Bananas

5. Oatmeal

Oatmeal is a very valuable bedtime snack, containing abundant N-acetyl-5-methoxytryptamine. A small bowl of cereal cooked with a little honey mixed in is just perfect.

6. Almonds

Almonds contain both tryptophan and magnesium, a great muscle relaxant. Therefore, eating a small amount of this heart-healthy nut is another clever trick for inducing sleep.

7. Milk

Warm milk contains some tryptophan (an amino acid with a sedative effect) and calcium, which helps the brain make full use of tryptophan.

8. Whole Grains

Whole grains are rich in B vitamins, which can help alleviate restlessness and promote sleep. Barley, brown rice, whole wheat bread, and whole wheat crackers are all examples of whole grains.

Milk and Oatmeal Porridge

9. Millet Porridge

Millet porridge is rich in tryptophan, which can be further converted into melatonin in the human body. Melatonin has been proven to have definite sedative and sleep-inducing effects.

10. Yogurt

Yogurt is also a favorite bedtime drink; besides eliminating fatigue, fermented yogurt is easier to digest and also helps clean the intestines.

11. Grapes

Grapes contain a substance that aids sleep—melatonin. Melatonin is a substance secreted by the pineal gland in the brain and has a close relationship with sleep. Melatonin secretion is abundant at night, signaling that it's time to sleep, and is lowest in the morning, indicating it's time to wake up. Therefore, it can help regulate the sleep cycle and improve abnormal sleep patterns.

Grape Jam

12. Apples

Apples are rich in various calming and sedative elements such as pectin, protein, B vitamins, vitamin C, potassium, and zinc. They also contain aromatic alcohols and carbonyl compounds. Therefore, the rich aroma of apples has a strong sedative effect on the nerves and can induce sleep.

13. Kiwi

Eating two kiwis a day can improve sleep quality by 40%! The occurrence of sleep disorders is related to excessive arousal of the central nervous system, over-excitement of the sympathetic nervous system, or stress-induced large-scale hormone secretion. Kiwis are rich in calcium, magnesium, and vitamin C, which help in the synthesis and transmission of neurotransmitters.

14. Spinach

Truly the "king of vegetables," as its nutritional value is equivalent to the sum of eggs, carrots, tomatoes, and other foods. The folic acid in spinach helps maintain stable brain serotonin, promotes nerve health, and keeps you calm and peaceful.

Spinach with Tofu Skins

15. Lotus Seeds

Lotus seeds are fragrant and delicious, with effects such as nourishing the heart, benefiting the spleen, and nourishing blood to calm the spirit. In recent years, biologists have confirmed through experiments that components in lotus seeds, such as liensinine and aromatic glycosides, have a sedative effect; after consumption, they can promote the pancreas to secrete insulin, which in turn can increase the supply of serotonin, thus helping people fall asleep. Taking lotus seeds boiled in sugar water before bed each night has a good sedative effect.

16. Lettuce

Lettuce contains a milky-white latex that has a sedative and calming effect and is non-toxic, making it most suitable for people with neurasthenia and insomnia. To use it, slice the lettuce with the skin on, cook it, and drink the soup. Taking it before bed, especially, has a better effect of aiding sleep.