At night, darkness stimulates the body to fall asleep peacefully. However, for men who suffer from insomnia, it is especially important to have a high-quality sleep. Today, we will introduce 5 foods that can help men fall asleep. Let's take a look, shall we?
Foods rich in melatonin
The reason why foods rich in melatonin can improve sleep is because the quality of sleep is closely related to a substance called melatonin in the brain.
At night, darkness stimulates the synthesis and secretion of melatonin in the body, which circulates in the blood and acts on the sleep center, making the body feel drowsy. When it is light, melatonin is reduced due to light stimulation, causing the body to wake up from sleep.
Research has found that as people enter middle age, the melatonin in the body gradually decreases. By the age of 40, it is only one-fourth of that in youth; by the age of 50, it is one-sixth; and by the age of 60, it is reduced to one-tenth. Therefore, middle-aged and elderly people can promote sleep by supplementing foods rich in melatonin. These foods include oats, sweet corn, tomatoes, and bananas.
Foods that counteract caffeine
The stimulating effect of tea can affect sleep. Therefore, if drinking tea during the day affects sleep, you can soak a few grams of sour jujube kernels in water before bed, or cook porridge with sour jujube kernels and rice and drink a small bowl before bed.
Sour jujube kernels contain sour jujube kernel saponin A, sour jujube kernel saponin B, betulinic acid, betulinol, and three sterols. These substances can reduce the content of adrenaline in the blood, thus counteracting the poor sleep caused by caffeine.
Foods that inhibit serotonin
If you often feel drowsy during the day but have restless sleep at night, you can eat a piece of steamed bread or bread before bed. This is because this group of people secretes more tryptophan during the day, and tryptophan converts to serotonin. Serotonin has a hypnotic effect that can cause drowsiness, but the body lacks tryptophan at night, making it difficult to fall asleep peacefully.
