Try eating some carbohydrates before bed, such as honey whole-wheat toast or fruit. This method works for most people. It has a sleep-inducing effect but without the side effects of dependence or addiction.
Three foods to help you sleep soundly all night
1. Tryptophan-rich foods – reduce excitement: millet porridge
Tryptophan is metabolized in the human body to produce serotonin, which can inhibit the excitability of the central nervous system and produce a certain feeling of drowsiness.
Meanwhile, serotonin can be further converted into melatonin in the human body, and melatonin has been proven to have a definite sedative and sleep-inducing effect.
Millet is the richest source of tryptophan among all grains, so adding some millet to your dinner staple is a good idea, as it helps increase the amount of tryptophan entering the brain. In addition, pumpkin seeds, dried bean curd sticks, tofu skin, dried shrimp, seaweed, and black sesame seeds are also very high in tryptophan.
Furthermore, tryptophan can easily enter the brain when combined with a carbohydrate-protein diet (i.e., eating carbohydrates first, then protein), promoting restful sleep. Therefore, try eating some carbohydrate-rich foods before bed, such as honey whole-wheat toast or fruit. "This method works for most people; it has a sleep-inducing effect without the side effects of dependence or addiction," says Dr. Judith Wurtman of MIT.
2. Foods rich in B vitamins – representative foods that relieve irritability: whole-wheat products
B vitamins work synergistically to regulate metabolism and enhance the function of the nervous system.
Whole-wheat foods are rich in B vitamins, which can help relieve restlessness and promote sleep. Oats, barley, brown rice, whole-wheat bread, and whole-wheat biscuits are all examples of whole-wheat foods.
3. Foods rich in calcium and magnesium – representative foods for relaxing nerves: milk, walnuts
Studies have found that the combination of calcium and magnesium can act as a natural relaxant and sedative.
Milk, rich in calcium, is widely recognized as an excellent sleep aid. Nuts are high in magnesium, and walnuts are often used clinically to treat symptoms such as neurasthenia, insomnia, forgetfulness, and excessive dreaming.
Daily health care for people with insomnia
1. Try to develop the habit of going to bed at the same time every day, and then not think about anything other than sleeping or doing other things.
2. Create a good sleep environment: turn off the lights, keep it quiet, or light a lavender diffuser to help you sleep. Avoid environments that are too cold or too hot.
3. Avoid stimulating drinks such as alcohol, coffee, tea, and cola after noon, and avoid eating large meals before bed.
4. Avoid watching tense, stimulating, or scary TV shows or movies, such as ghost movies or murder movies, before bed, as this can cause psychological anxiety and affect your ability to fall asleep.
The above outlines some methods for treating insomnia from the perspectives of daily habits and diet. These methods play a significant supporting role in the treatment of insomnia and can be considered a basic guarantee for insomnia recovery. For patients who have been troubled by insomnia for a long time and whose condition cannot be improved by adjustments, they should seek medical help in a timely manner for systematic treatment.
