Difficulty falling asleep, frequent dreams and waking up easily? These foods can help you sleep well

What should I do if I have difficulty falling asleep and wake up easily due to frequent dreams?

If you want to have a good night's sleep, you might as well try to start by adjusting your diet. What foods can help you sleep and calm your nerves? Let's take a look

1. Is millet a "sleep-aiding rice"? Can cereals help you sleep?

Experts say that the tryptophan contained in millet can improve sleep quality, but the tryptophan content in millet is not much different from that in other grains. Therefore, helping sleep is not the outstanding function of millet. In fact, the nutrient in grains that really helps sleep is γ-aminobutyric acid. As an inhibitory neurotransmitter, it enters the hypothalamus area of ​​the brain and can inhibit the excitability of the brain's nervous system, thereby improving insomnia symptoms. Compared with other grains, oats, quinoa, sprouted brown rice, and highland barley have higher γ-aminobutyric acid content. Eating more of these grains on a daily basis can improve sleep.

2. Attention! Lack of these vitamins can easily lead to insomnia

In addition to grains, B vitamins can also relieve fatigue and improve sleep quality. Experts say that vitamin B1, B6, B12 and folic acid (B9) in the B vitamins are closely related to the functions of the nervous system. For example, vitamin B6 is mainly involved in the synthesis of neurotransmitters in the brain, especially inhibitory neurotransmitters such as 5-hydroxytryptamine and γ-aminobutyric acid. When the body lacks them, it may cause headaches and insomnia.

In addition, B vitamins interact with each other. When one B vitamin is deficient, it will also affect the metabolism of other B vitamins. Therefore, it is necessary to take into account the intake of each B vitamin in the daily diet. So, how can we get enough B vitamins?

Remember! These foods are rich in B vitamins.

Vitamin B6

The main food sources are: nuts, animal offal, lean meat, eggs, milk, etc.

Vitamin B12

The main food sources are: animal offal, eggs, milk, etc.

Folic acid (B9)

Food sources are relatively wide: such as green leafy vegetables, beans, animal offal, citrus fruits, etc.