1. Representative food: millet porridge
Tryptophan food – reduces excitement
Tryptophan is metabolized in the body to produce 5-hydroxytryptamine, which can inhibit central nervous excitement and produce A certain amount of sleepiness. At the same time, 5-hydroxytryptophan is further converted in the body to produce melatonin, which has been shown to have definite sedative and sleep-inducing effects.
Millet is the richest of all grains in tryptophan, and it should be a good idea to add some millet to your dinner staple to help increase the amount of tryptophan entering your brain. In addition, vegetables such as pumpkin seeds, bean curd, tofu skin, shrimp, nori, and black sesame are also very high in tryptophan.
In addition, tryptophan will lend itself to a smooth entry into the brain through the carbohydrate, protein diet combination (i.e., eating carbohydrates first, protein second in the eating order), giving you a restful sleep. Therefore, you may want to eat a carbohydrate meal with it before bed.
2. Representative food: whole grains
Foods with B vitamins – eliminate irritability
B vitamins have a synergistic effect with each other to regulate metabolism and enhance nervous system function.
Whole grains are rich in B vitamins, which are known to eliminate restlessness and promote sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc. are all whole grains.
3, on behalf of food: milk, walnuts
Calcium and magnesium food – relaxing nerves
Research has found that calcium and magnesium and can become a natural relaxant and sedative.
Milk, which is rich in calcium, is recognized as a “good sleep aid. The nuts are high in magnesium, and in clinical practice, walnuts are often used to treat neurosis, insomnia, forgetfulness, and dreaminess.