What to eat to improve sleep?

For modern people, poor sleep quality is becoming more and more common. Coupled with the rich nightlife, it is even more difficult to have a quiet and good sleep. Over time, it may cause adverse reactions such as mental depression, so measures should be taken as early as possible to improve sleep, among which dietary conditioning is an important one. So what foods can help? Come and read the article with the editor to find out.

1. Foods rich in tryptophan stabilize sleep. Representative food: millet porridge. Millet is the richest in tryptophan among all grains. It is a good idea to add some millet to your dinner, which helps increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, bean curd sheets, tofu skin, dried shrimp, seaweed, and black sesame is also very high, so you can eat some of them at night.

2. Foods containing B vitamins can eliminate irritability. Representative food: whole-grain food. B vitamins work synergistically with each other, regulating metabolism and enhancing the function of the nervous system. Whole-wheat foods are rich in B vitamins, which generally have a series of functions such as eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, whole wheat biscuits, etc. are all whole wheat foods.

3. Foods containing calcium and magnesium relax the nerves. Representative foods: milk, walnuts and various nuts. Studies have found that the combination of calcium and magnesium can serve as a natural relaxant and sedative. Milk rich in calcium is recognized as a "good sleep aid." Nuts contain a lot of magnesium. Clinically, walnuts are often used as a therapeutic food to treat symptoms such as neurasthenia, insomnia, forgetfulness, and nightmares.

The series of foods recommended by the editor in the article can all help improve sleep quality, so friends with insomnia symptoms might as well arrange these foods as dinner at night. It will definitely work if you stick to it for a period of time. However, when the situation is more serious, it is best to take relevant medications for treatment under the guidance of a doctor.