Insomnia is defined as difficulty falling asleep during regular sleep times, poor sleep quality, or early awakening, which lasts for a long time and affects physical and mental conditions. There is a close relationship between food and sleep, and the right eating habits can help improve insomnia. Here are some food suggestions that can help improve insomnia, everyone's physical condition and preferences are different, and it is recommended to choose according to the actual situation.
1. Carbohydrate foods.
Carbohydrates are important for the brain to convert into the energy needed for life** and help people produce sleep-aiding chemicals like serotonin and melatonin. Consuming foods that contain moderate amounts of carbohydrates at dinner or before bed can improve sleep quality. Choose from foods like whole grains, brown rice, whole wheat bread, and more.
2. Foods rich in vitamin B6.
Vitamin B6 helps the body synthesize serotonin and melatonin, which are important for regulating sleep. Foods rich in vitamin B6 include bananas, potatoes, chicken, salmon, etc.
3. Magnesium-rich foods.
Magnesium is an important mineral that soothes nerves and muscles and helps people relax and fall asleep. Foods rich in magnesium include almonds, egg yolks, pumpkin seeds, dark chocolate, etc.
4. Tryptophan-rich foods.
Tryptophan is an amino acid that is involved in the synthesis of substances that help with sleep, such as serotonin and melatonin. Foods rich in tryptophan include turkey, eggs, tofu, fungus, etc.
5. Foods rich in magnesium and calcium.
Magnesium and calcium are important minerals that promote sleep, and they help the nervous system relax. Foods rich in magnesium and calcium include yoga, dairy products, legumes, vegetables, etc.
6. Warm a small amount of milk.
Milk contains casein, which helps tryptophan in the blood to enter the brain, which helps people fall asleep. Warm milk can help relax the body and mind and promote sleep.
7. Avoid irritating foods and drinks.
Alcohol, tobacco, coffee, strong tea, chocolate, spicy foods, etc. are stimulant foods and drinks, which can affect the nervous system, increase excitement, and lead to insomnia problems. These irritating foods and drinks should be avoided at night.
In addition to paying attention to diet, there are some other lifestyle habits that can help improve insomnia, such as maintaining a regular sleep schedule, doing regular physical exercise, and reducing the use of electronic devices.