3 foods that help you sleep well.

There are certain foods that, when eaten before bed, not only won't cause weight gain but can also help protect your health and support sleep.

Millet porridge - A dish that helps you sleep well.

Millet porridge

Tryptophan-containing foods - reduce excitement levels.

In the body, tryptophan is metabolized to produce 5-hydroxytryptamine, commonly known as 5-HT, which helps control central nervous system excitability, causing drowsiness. Additionally, after entering the body, 5-HT is metabolized to produce melatonin. Melatonin has been proven to have a calming, tranquilizing, and sleep-inducing effect.

Of all grains, millet is the richest in tryptophan. Adding some millet to dinner can be beneficial for increasing tryptophan levels in the brain. Additionally, pumpkin seeds, bean curd skin, tofu skin, shrimp kernels, sesame seeds, etc., also contain high levels of tryptophan.

Foods made from barley

Foods rich in B vitamins - relieves sadness.

The various B vitamins work together to regulate metabolism and enhance the function of the nervous system.

Foods made from barley are rich in vitamin B, which can relieve sadness and anxiety and promote sleep. Oats, wheat, barley, brown rice, barley bread, and rye biscuits are all foods derived from barley.

Milk, walnuts

Foods rich in calcium and zinc promote mental relaxation.

Research has found that calcium and zinc, when taken together, act as a natural sedative and relaxant.

Milk, rich in calcium, is recognized as the "best food to aid sleep." Nuts like walnuts and peanuts contain a significant amount of zinc. Clinically, walnuts are used to treat nervous exhaustion, insomnia, forgetfulness, and nightmares.

These foods are more effective when consumed together; however, whole-wheat bread interferes with the absorption of calcium from milk, so it is recommended not to consume them at the same time. A balanced and regular diet certainly helps improve sleep, but if sleep quality remains poor, a doctor should be consulted as soon as possible.

According to Dan Tri - NT