The pace of life of urbanites is very busy, and they often suffer from insufficient sleep time and insomnia due to high pressure and long working hours. Some people are accustomed to eating late at night, but if they eat some food that hinders falling asleep several hours before going to bed, it will aggravate insomnia. Nutritionist Zhang Zhanpeng pointed out that eating more foods containing tryptophan can shorten the time to fall asleep. Take fruits and vegetables as an example. Tomatoes, onions, cucumbers, cherries, bananas, etc. all contain tryptophan, and bananas are the fruit with the highest tryptophan content.
A study shows that people who lack tryptophan will have sleep disturbance or insomnia, so people with insomnia can supplement tryptophan. Since tryptophan is not synthesized by the human body, they must be obtained from food, so the human body must take a balanced intake of foods containing tryptophan.
5 sleep aids
Bananas are the fruit that contains the most tryptophan and magnesium, which can help improve sleep quality. Tryptophan is the raw material for the production of serotonin in the brain, and serotonin is an important neurotransmitter, which can slow down nerve activity, relax and induce drowsiness; serotonin in the brain can also be converted into melatonin, which helps sleep .
In addition to being rich in proanthocyanidin antioxidant nutrients and vitamin C, cherries also contain melatonin, which can improve sleep quality.
Beans and nut foods, such as soybeans, soy products, almonds, sunflower seeds, pumpkin seeds, cashews, pistachios, black sesame seeds, etc., all contain tryptophan and soothing magnesium.
Oatmeal will induce the body to produce melatonin, and only a small amount can already promote sleep effects.
Tryptophan contained in milk can help the body secrete serotonin, which is helpful for sleep. But milk is also rich in protein, which promotes blood circulation and has a refreshing effect.
It is not recommended to eat honey before going to bed
Honey contains a variety of minerals and vitamins, which can help replenish body energy. When honey enters the body, it will be absorbed immediately, and eating more can cause fat. Therefore, it is not recommended to consume honey before going to bed.
It is recommended that the above foods are eaten separately, please consult a nutritionist for details.