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Foods Containing Tryptophan
Tryptophan (an essential amino acid) is a natural sleeping pill; it is the raw material for the brain to produce serotonin. This neurotransmitter can help people relax, feel happy, and slow down nerve activity to induce sleepiness.
Tryptophan can smoothly enter the brain through a diet high in carbohydrates and low in protein, and by eating carbohydrates before protein. This can grant you a peaceful night's sleep.
Therefore, for a good night's sleep, sleep experts suggest you eat some carbohydrate-rich foods before bed, such as whole wheat toast with honey or fruit. "This method works for most people. It has a similar effect to sleeping pills but without the side effects or the risk of addiction," believes Dr. Judith Wurtman of MIT.
Foods Rich in B Vitamins
Vitamins B2, B6, B12, folic acid, and niacin are all believed to be related to helping with sleep.
Vitamin B12 helps maintain the health of the nervous system and alleviate restlessness.
A study by the National Center of Neurology and Psychiatry in Tokyo found that after chronic insomnia patients took Vitamin B12 for several days, most people's sleep improved. Once they stopped taking it, the insomnia returned. The journal *Sleep* also reported that Vitamin B12 can improve sleep for people who have difficulty falling asleep and often wake up in the middle of the night.
Vitamin B6 helps produce serotonin, and it works with vitamins B1 and B2 to convert tryptophan into niacin. "If the body lacks niacin, it often leads to anxiety and irritability, which in turn can cause poor sleep," explains nutritionist Huang-Yu Chang from Taipei Medical University.
Medically, niacin (Vitamin B3) is often used to improve insomnia caused by depression. Research from the University of Alabama also points out that niacin can extend the duration of REM sleep and reduce the number of times insomnia patients wake up at night.
Foods rich in B vitamins include yeast, whole grain products, peanuts, walnuts, vegetables (especially green leafy vegetables), milk, liver, beef, pork, and eggs.
Foods Rich in Calcium and Magnesium
Insufficient calcium intake not only increases the risk of osteoporosis but can also lead to poor sleep. Foreign studies have found that people with low calcium intake are more prone to muscle aches and insomnia.
Calcium, combined with another mineral magnesium, acts as a natural relaxant and sedative. When the body's magnesium level is too low, it loses its ability to cope with stress.
Drinking 2 cups of milk daily will ensure you get enough calcium. For those who don't drink milk, you can supplement your intake with small fish with bones, green leafy vegetables, and legumes. Don't forget that moderate intake of Vitamin C can help with calcium absorption.
You can get magnesium from bananas and nuts. Occasionally eating a little chocolate is also good, but don't overdo it.
Only by having quality sleep can you build a quality life. Start by "eating" your way to a good night's sleep, and the nightmare of insomnia will no longer follow you around.