Eat foods to help you sleep before bed

　   You might as well eat some carbohydrate food before going to bed, such as whole wheat toast with honey or fruit. This method is effective for most people. It has a sleeping effect like sleeping pills, but does not have the side effects of sleeping pill dependence, and will not make people addicted.

　　1. Tryptophan food - representative food that reduces excitement: millet porridge

　　Tryptophan is metabolized in the human body to produce 5-hydroxytryptamine, which can inhibit the central nerve Excitement, resulting in a certain sense of sleepiness.

　　At the same time, 5-hydroxytryptamine can be further converted into melatonin in the human body. Melatonin has been proven to have definite sedative and sleep-inducing effects.

　　Millet is the richest in tryptophan among all cereals. It would be a good idea to add some millet to your dinner staples, which will help increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, tofu skin, dried shrimps, seaweed, and black sesame is also very high.

　　In addition, tryptophan will smoothly enter the brain through the dietary combination of carbohydrates and proteins (that is, the order of eating carbohydrates first and then protein), giving you a peaceful sleep. Therefore, you might as well eat some carbohydrate food before going to bed, such as whole wheat toast with honey or fruit. "This method is effective for most people. It has a sleeping effect like sleeping pills, but does not have the side effects of sleeping pill dependence, and will not make people addicted." ”

　　2. Foods with B vitamins - representative foods for eliminating irritability: whole wheat foods

　　B vitamins have synergistic effects with each other, can regulate metabolism and enhance the function of the nervous system.

　　Whole wheat foods are rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc. are all whole grain foods.

　　3. Calcium and magnesium foods - representative foods for relaxing nerves: milk, walnuts

　　Studies have found that the combination of calcium and magnesium can act as a natural relaxant and calming agent.

　　Milk rich in calcium is recognized as a "good sleep aid". Nuts contain more magnesium. clinical In the world, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, multiple Dream and other symptoms.