With the fast pace of modern life, getting a good night's sleep can be quite challenging. American nutritionists have summarized three dietary methods to aid sleep. We have also invited domestic experts to provide comments and guidance. Tryptophan Foods—Reduce Excitement
Representative Food: Millet Porridge
In the human body, tryptophan is metabolized into 5-hydroxytryptamine, which can inhibit the excitability of the central nervous system and produce a certain sense of drowsiness. At the same time, it is further converted into melatonin in the body, and melatonin has been proven to have definite sedative and sleep-inducing effects.
Millet is the richest source of tryptophan among all grains. Adding some millet to your dinner主食 is a good idea, as it helps increase the amount of tryptophan that enters the brain. In addition, vegetables such as pumpkin seeds, dried tofu skin, tofu skin, dried shrimp, seaweed, and black sesame are also very high in tryptophan. Vitamin B Foods—Relieve Irritability
Representative Food: Whole Grains
Vitamin B vitamins have a synergistic effect with each other, regulating metabolism and enhancing the function of the nervous system.
Whole grains are rich in B vitamins and can help eliminate restlessness and promote sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers are all considered whole grains. Calcium and Magnesium Foods—Relax Nerves
Representative Food: Milk, Walnuts
Research has found that the combination of calcium and magnesium can act as a natural relaxant and sedative. Milk, rich in calcium, is widely recognized as an "excellent sleep aid." Nuts are relatively high in magnesium, and clinically, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.
Consuming these foods together will have a better effect, but whole wheat bread may interfere with the absorption of calcium in milk. It is recommended to consume these two at different times.