Foods That Suppress Serotonin for Better Sleep
For those who frequently feel drowsy during the day yet struggle with restless nights, consuming a small piece of bread or steamed bun before bed can be beneficial. This phenomenon may be linked to an increased secretion of tryptophan during the day, which converts into serotonin. While serotonin promotes sleepiness, the levels of tryptophan may drop at night, making it harder to fall asleep. Eating some bread or a bun before bedtime can enhance the levels of tryptophan in the body, facilitating easier sleep.
Foods to Regulate Your Nervous System
Long-term deficiencies in zinc and copper can lead to a disruption in brain cell energy metabolism and the regulation of the nervous system. This deficiency may cause a constant state of excitement in the endocrine system, leading to difficulty sleeping. To combat this, including foods rich in zinc and copper such as oysters, fish, lean meats, shrimp, and eel in your evening meal can effectively alleviate symptoms of nervous exhaustion and promote restful sleep.
Foods Rich in Pineal Gland Elements
The intake of foods that support the pineal gland can significantly improve sleep quality. The sleep quality is closely related to a substance called melatonin in the brain. During the night, darkness stimulates the synthesis and secretion of melatonin, which plays a critical role in inducing sleepiness. Conversely, exposure to light in the morning decreases melatonin levels, waking the individual. Research indicates that as people age, the production of melatonin diminishes; by age 40, it's approximately one-fourth of what it is in youth, dropping to one-sixth by 50 and to one-tenth by 60. Middle-aged and older adults can thus benefit from foods rich in melatonin, such as oats, sweet corn, tomatoes, and bananas.
Counteracting Caffeine with Certain Foods
The stimulating effects of tea can disrupt sleep patterns. For individuals who drink a substantial amount of tea during the day, it may help to consume a few grams of sour jujube seeds steeped in water before bed, or prepare a small bowl of congee with sour jujube seeds and rice. Sour jujube seeds contain several compounds, including A and B jujube saponins, birch acid, and sterols, which may reduce the levels of norepinephrine in the bloodstream, effectively countering sleep disturbances caused by caffeine consumption.
Conclusion: Enhancing Sleep Quality for Men
These four types of foods can significantly aid men in improving their sleep quality. For those experiencing poor sleep, incorporating these food items into their diet is recommended for better rest and overall health.