Modern people are stressed, prone to anxiety, mood ups and downs, which will affect the quality of sleep, and in the long run, it will also affect our health, insomnia people in addition to the help of drugs, in fact, there is a healthier choice, that is, to eat foods that naturally contain melatonin, share the recommended foods for various sleep problems, if you also have poor sleep quality, you may wish to give it a try!
Situation 1: I often wake up in the middle of the night inexplicably
Waking up frequently in the middle of the night can affect sleep quality and may be related to blood sugar fluctuations, stress or digestive issues.
Foods for Relief:
Nuts: such as almonds and walnuts, contain magnesium and good fats that help calm blood sugar and promote relaxation.
Bananas: Rich in potassium and magnesium, they help muscles relax and provide a small amount of natural sugar to maintain blood sugar stability.
Milk: Rich in tryptophan and calcium, tryptophan boosts the production of melatonin and helps you fall asleep.
Oats: Rich in fiber and carbohydrates, it stabilizes blood sugar and contains trace amounts of melatonin to help with relaxation.
Situation 2: It is difficult to fall asleep after tossing and turning
Difficulty falling asleep can be related to factors such as anxiety, stress, excessive caffeine intake, or poor sleep conditions.
Foods for Relief:
Cherry: Rich in natural melatonin, which helps regulate sleep cycles.
Pumpkin Seeds: Rich in magnesium, a mineral that helps muscles relax and promote deep sleep.
Cauliflower: Rich in B vitamins, it can help reduce stress and anxiety and stabilize mood.
Whole grains, such as whole-grain bread and brown rice, contain carbohydrates that help boost serotonin and help you fall asleep.
Situation 3, light sleepers
People who sleep lightly are usually sensitive to the external environment, or due to stress, anxiety, hormonal fluctuations, and adjusting their diet can help relax the nervous system and improve sleep quality.
Foods for Relief:
Kiwifruit: Rich in antioxidants and serotonin, which helps improve sleep quality.
Turmeric: has an anti-inflammatory effect and can improve physical health, which in turn improves sleep quality.
Fish (especially salmon and mackerel): Rich in omega-3 fatty acids and vitamin D, it promotes the production of serotonin, helps stabilize mood and improves sleep.
Situation 4, dreamers
People who dream all night may be associated with stress, anxiety, or some neurological problems.
Foods for Relief:
Foods rich in vitamin B6: Foods such as chicken, bananas, chickpeas, etc., help regulate the balance of neurotransmitters, reduce anxiety and stabilize mood.
Passion Fruit: Contains natural calming ingredients that help relax the nerves and reduce the frequency of dreaming.
Situation 5: People who want to improve their sleep quality
Chamomile Tea: It has a sedative and anxiolytic effect and is commonly used to promote relaxation and sleep.
Lavender tea: Helps relax the nervous system and promotes sleep.
Honey: A small amount of honey stimulates the release of insulin, making it easier for tryptophan to enter the brain, promoting relaxation and sleep.
Situation 6: I can't sleep no matter how I sleep
Greece yogurt: rich in protein and tryptophan, which helps you fall asleep.
Eggs: Contains tryptophan and protein, which can help stabilize blood sugar and promote sleep.
Situation 7: Relieve stress
Dark green leafy vegetables, such as spinach and kale, contain magnesium, which helps stabilize the nervous system.
Blueberries: Rich in antioxidants and vitamin C, they reduce stress and anxiety.
Dark Chocolate: Increases serotonin levels in the brain and reduces stress.
Situation 8, people who want to relax
Chamomile tea: has a calming effect and helps to relax the nervous system.
Avocado: Rich in magnesium, it helps to relax muscles and promote a relaxed mood.
Whole Grain Foods: Stabilizes blood sugar and promotes serotonin production to help with mood relaxation.