As the city lights get brighter and brighter, the tranquility of the night seems to have become a luxury. In this era of increasing light pollution, insomnia has become a problem for many people. In the dead of night, tossing and turning makes people feel extremely irritated. When we try to ask for help, we often hear the phrase "maybe there is not enough melatonin." But is that really the case?
Melatonin, a substance known as the "sleep hormone," plays an important role in our bodies. Not only does it regulate the sleep cycle, but it also affects our mood and body clock. But when we're looking for ways to improve sleep quality, we often overlook the impact of our daily diet. As we all know, diet is closely related to physical health, so can it also have a positive impact on our sleep?
1. Melatonin and sleep
The role and importance of melatonin
Melatonin, a hormone produced by the pineal gland, is a key factor in regulating the body's biological clock and sleep cycle. It is secreted at night and sends a signal to the brain that "night has come", helping the body to enter a state of rest and recovery. And during the day, its secretion decreases, keeping us awake and active.
Association of melatonin insufficiency and insomnia
Sleep disorders, particularly insomnia, are often associated with insufficient melatonin production. Fluctuating or insufficient melatonin levels can cause disruption in the sleep cycle, causing symptoms such as difficulty falling asleep and waking up during the night. In modern life, people use electronic devices such as smartphones and televisions at night, and the blue light of them can interfere with sleep by inhibiting the production of melatonin.
2. Food and melatonin
Melatonin in food and its benefits to the human body
Certain foods are rich in or can promote the body's production of melatonin, which makes it possible to improve sleep quality through diet. For example, foods containing tryptophan can boost melatonin production, as tryptophan is a precursor to melatonin.
Eat properly and sleep well
A proper diet Xi habits not only provides essential nutrients, but also helps regulate and improve sleep. Choosing foods rich in tryptophan, magnesium, calcium, and vitamin B6 can help with melatonin synthesis and secretion, which in turn improves sleep quality.
3. Recommended food 1: bananas
The nutritional value of bananas and their effects on sleep
Bananas are not only sweet in taste but also highly nutritious. It contains tryptophan and vitamin B6, which aid in the synthesis of melatonin. In addition, bananas contain potassium and magnesium, which relax muscles and help to fall into a deep sleep.
How to eat
Eating a banana after dinner, or drinking it as a juice, is a simple and effective way to promote sleep. The natural sweetness of bananas also makes it a healthy nighttime snack option.
4. Recommended food 2: oats and 3: milk
Benefits of oats and milk
Oats are rich in tryptophan and are also a good source of fiber and magnesium. Milk contains calcium and tryptophan, which contribute to melatonin production and improved sleep.
Comprehensive consumption advice
Combining oats and milk as a bedtime snack not only provides essential nutrients, but also helps regulate sleep. Oat milk can be added with some honey or nuts to prepare for a night's sleep.