Tryptophan Foods—Foods to Reduce Excitement: Millet Porridge
Tryptophan is metabolized in the human body into 5-hydroxytryptamine (serotonin), which can inhibit the excitability of the central nervous system and produce a certain sense of 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 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 are also very high in tryptophan.
In addition, tryptophan can smoothly 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 the same hypnotic effect as sleeping pills, but without the side effects of dependency and addiction," believes Dr. Judith Wurtman of the Massachusetts Institute of Technology. Therefore, before going to bed, you might as well eat some carbohydrate-rich foods, such as whole wheat honey toast or fruit.
Vitamin B Foods—Foods to Relieve Irritability: Whole Wheat Foods
B vitamins have a synergistic effect with each other, regulating metabolism and enhancing the function of the nervous system.
Whole wheat foods 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 examples of whole wheat 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. Clinically, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.