Before going to bed, it may be helpful to eat some carbohydrate-rich foods, such as honey whole wheat toast or fruit. This method is effective for most people as it has a sleep-inducing effect similar to sleeping pills, but without the side effects and addictive properties of medication.
1. Foods rich in tryptophan - representing calming foods: millet porridge
Tryptophan is metabolized in the body to produce 5-hydroxytryptamine, which can inhibit central nervous system excitability and create a sense of drowsiness. Additionally, 5-hydroxytryptamine can further convert to melatonin, a hormone proven to have sedative and sleep-inducing effects.
Millet is the grain with the highest tryptophan content, so adding some millet to your dinner can be a good idea to increase the amount of tryptophan entering the brain. Moreover, foods like pumpkin seeds, dried tofu skin, dried shrimp, seaweed, and black sesame seeds also have high tryptophan content.
Tryptophan can smoothly enter the brain through the combination of carbohydrate and protein in the diet (i.e., eating carbohydrates first and then protein). Therefore, it may be helpful to eat some carbohydrate-rich foods before bed, such as honey whole wheat toast or fruit. "This method is effective for most people as it has a sleep-inducing effect similar to sleeping pills, but without the side effects and addictive properties of medication," says Dr. Judith Wurtman from the Massachusetts Institute of Technology.
2. Foods rich in B vitamins - representing calming foods: whole grain foods
B vitamins work synergistically to regulate metabolism and enhance the function of the nervous system. Whole grain foods contain abundant B vitamins, which have the ability to alleviate restlessness and promote sleep. Foods such as oats, barley, brown rice, whole wheat bread, and whole wheat cookies are all considered whole grain foods.
3. Foods rich in calcium and magnesium - representing nerve-relaxing foods: milk, walnuts
Studies have found that the combination of calcium and magnesium can act as a natural relaxant and tranquilizer. Milk, which is rich in calcium, is widely recognized as a "sleep aid." Nuts, such as walnuts, contain a high amount of magnesium and are often used to treat symptoms such as nervousness, insomnia, forgetfulness, and vivid dreams.
