Tryptophan is metabolized in the human body into 5-HTP, which can inhibit the excitability of the central nervous system, producing a certain sense of drowsiness.
At the same time, 5-HTP 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 source of tryptophan among all grains. Adding some millet to your dinner主食 (staple food) 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 also contain very high levels of tryptophan.
Furthermore, tryptophan can more easily enter the brain with a dietary combination of carbohydrates and protein (i.e., eating carbohydrates first, then protein). This will give you a peaceful sleep. "This method works for most people. It has a similar hypnotic effect to sleeping pills, but without the side effects of dependency and addiction," believes Dr. Judith Wurtman of the Massachusetts Institute of Technology. Vitamin B 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 grains are rich in B vitamins and have the effect of eliminating restlessness and promoting sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers are all considered whole grains. 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, rich in calcium, is widely recognized as a "sleep aid." Nuts contain higher levels of magnesium. Clinically, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.
"The effects will be better if these foods are consumed together, but whole wheat bread might interfere with the absorption of calcium in milk. It is recommended to consume these two at separate times," reminds Secretary-General Wang. "Although proper diet is effective for sleep, individuals vary greatly. If sleep quality is very poor, one should seek medical advice early."