The best foods for women with insomnia

　　1. Tryptophan-rich foods stabilize sleep

　　Representative food: millet porridge

　　Millet is the richest in tryptophan among all cereals. It would be a good idea to add some millet to your dinner staples, which will help increase the amount of tryptophan entering the brain. In addition, the tryptophan content in vegetables such as pumpkin seeds, yuba, tofu skin, dried shrimps, seaweed, and black sesame is also very high.

　　In addition, tryptophan will smoothly enter the brain through the dietary combination of carbohydrates and proteins (that is, the order of eating carbohydrates first and then protein), giving you a peaceful sleep. Therefore, you might as well eat some carbohydrate food before going to bed, such as whole wheat toast with honey or fruit. "This method is effective for most people. It has a sleeping effect like sleeping pills, but does not have the side effects of sleeping pill dependence, and will not make people addicted." ”Dr. Judith Wortman of the Massachusetts Institute of Technology thinks.

　　2. Foods with B vitamins eliminate irritability

　　Representative food: whole wheat food

　　B vitamins have synergistic effects with each other, can regulate metabolism, enhance nerve System functionality.

　　Whole wheat foods are rich in B vitamins, which can eliminate irritability and promote sleep. Oats, barley, brown rice, whole wheat bread, whole wheat crackers, etc. are all whole grain foods.

　　3. Calcium and magnesium foods relax nerves

　　Representative foods: milk, walnuts

　　Studies have found that the combination of calcium and magnesium can act as a natural relaxant and calming agent.

　　Milk rich in calcium is recognized as a "good sleep aid". Nuts contain more magnesium. clinical In the world, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, multiple Dream and other symptoms.

　　If these foods are eaten at the same time, the effect will be better, but whole wheat bread may interfere with the absorption of calcium in milk. It is recommended to eat these two foods at intervals. Although a proper diet is effective for sleep, individuals vary greatly. If the quality of sleep is very poor, you should seek medical advice as soon as possible.