Tryptophan is metabolized in the human body to produce 5-hydroxytryptamine, which can inhibit the excitability of the central nervous system and produce a certain drowsiness.
At the same time, 5-hydroxytryptamine can be further converted into melatonin in the human body. Melatonin has been proven to have definite sedative and sleep-inducing effects.
Millet is the richest in tryptophan among all grains. Adding some millet to your dinner staple 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.
In addition, tryptophan can enter the brain smoothly with a dietary combination of carbohydrates and protein (i.e., eating carbohydrates first, then protein), giving you a peaceful sleep. "This method works for most people. It has the same hypnotic effect as sleeping pills, but without the side effects of dependence and addiction," said Dr. Judith Wurtman of the Massachusetts Institute of Technology. Therefore, before going to bed, you might as well eat some carbohydrate foods, such as honey whole wheat toast or fruit.
B Vitamin Foods—Foods to Relieve Irritability: Whole Grains
B vitamins have a synergistic effect with each other, regulating metabolism and enhancing the function of the nervous system.
Whole grain foods are rich in B vitamins and have the effect of eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc., all belong to whole grain foods.
Calcium and Magnesium Foods—Foods to Relax Nerves: Milk, Walnuts
Research has found that the combination of calcium and magnesium can act as a natural relaxant and sedative.
Milk, which is rich in calcium, is widely recognized as a "good product for aiding sleep." Nuts contain more magnesium. In clinical practice, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.