Foods that help sleep well

American nutrition experts have summarized three types of food to help people get a good night's sleep in a bustling and stressful modern life.

Perilla leaves.Photo: Wikimedia

The first is food containing tryptophan. Tryptophan helps to form a 5-HT1A compound in the human body, helping to reduce the excitement of the nervous center, creating a certain sense of fatigue. At the same time, 5-HT1A can be converted into Melatonin. This compound has been shown to ease sedation and sleep. Rice is the richest substance containing tryptophan in cereals. In addition, the content of tryptophan in pumpkin seeds, tofu, perilla, black sesame is also very high. Tryptophan combined with abumin-rich foods will work better, so before eating, you can eat some fruit, cereal with honey.

The second is food that contains vitamin B, which works to support each other, helping to relieve insecurity, making it easier for people to fall asleep. This group of vitamins is abundant in oats, barley, barley.

Finally, the food group containing calcium and magnesium helps calm the nerves. Studies show that calcium and magnesium can naturally become 'calming' and 'calm'. Milk has a high calcium content, which is considered a 'narcotic drug'. In addition, many fruits are high in magnesium. For example, in clinical trials, peaches are often used to treat neurological, insomnia, and dreaminess.

According to the researchers, the above foods if used together will work better. However, barley bread can absorb all the calcium in milk, so avoid sharing it. Good coordination and science of these foods helps us to have a good night's sleep.