Before going to bed with a meal of carbs, such as honey, whole wheat toast or fruit, this method is effective for most people. It has a sleeping effect like sleeping pills, but it does not have the side effects of sleeping pills. It is not addictive .

1, tryptophan food - reduce the degree of excitement on behalf of food: millet porridge

Tryptophan is metabolized in the human body to produce 5-hydroxytryptamine, which can inhibit central nervous activity and produce a sense of sleepiness.

At the same time, serotonin is further converted into melatonin in the human body, and melatonin has been proven to have an exact sedative and inducing sleep effect.

Millet contains the most abundant tryptophan in all cereals. Adding some millet to the dinner staples should be a good idea, which will help increase the amount of tryptophan that enters the brain. In addition, the contents of tryptophan in vegetables such as pumpkin seeds, bean curd skin, bean curd skin, shrimp, seaweed, and black sesame seeds are also very high.

In addition, tryptophan enters the brain through the dietary combination of carbohydrates and proteins (that is, eating carbohydrates first and then eating protein), giving you a safe sleep. Therefore, before going to bed, you may wish to use foods that contain carbohydrates, such as honey, whole-grain toast or fruit. "This method is effective for most people. It has sleeping effects like sleeping pills, but there are no side effects of sleeping pills. Addictive," said Dr. Judy Dieter, of the Massachusetts Institute of Technology.

2. Foods of vitamin B family - deterrence foods: whole foods

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

Whole-grain foods are rich in B vitamins, which have the effect of eliminating irritability and promoting sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers all belong to whole wheat foods.

3, calcium and magnesium foods - relax nerves represent food: milk, walnuts

Studies have found that calcium and magnesium can be used as natural relaxing and tranquilizers.

Calcium-rich milk is recognized as "good sleep." There are many magnesium contents in nut foods. In clinical practice, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, and more dreams.

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