Foods That Suppress Serotonin for Better Sleep
If you often feel sleepy during the day but struggle to sleep soundly at night, consider eating a piece of steamed bread or a slice of regular bread before bedtime. People in this situation tend to produce high levels of tryptophan during the day, which converts into **serotonin**, a neurotransmitter that promotes sleepiness. However, as night falls, the body may lack sufficient tryptophan, making it difficult to fall asleep. Consuming bread or steamed buns at night can effectively increase your tryptophan levels, making it easier for you to drift off to sleep.
Foods That Help Regulate Nerves
Long-term deficiencies in zinc and copper can significantly impact the energy metabolism of brain cells and the regulation of the nervous system. Such deficiencies could leave your endocrine system in a state of constant overstimulation, causing insomnia. To combat this, include foods rich in zinc and copper, such as oysters, fish, lean meats, shrimp, and eel, in your dinner. These foods can effectively alleviate symptoms of nerve weakness and promote better sleep.
Foods Rich in Melatonin
The connection between sleep quality and a substance known as **melatonin** (produced in the pineal gland) is crucial. In darkness, our body synthesizes and secretes melatonin, which helps stimulate the center of sleepiness in the brain, creating a strong desire for sleep. As morning light appears, melatonin production decreases, helping us wake up. Research indicates that melatonin levels decline with age; by age 40, they drop to about one-quarter of their youthful levels, and by age 60, they can decrease to just one-tenth. Older adults can enhance their sleep by consuming foods rich in melatonin, such as oats, sweet corn, tomatoes, and bananas.
Foods That Combat Caffeine Effects
The stimulating effects of tea can disrupt sleep patterns. If you find that your tea consumption during the day negatively affects your sleep, consider drinking a concoction made from a few grams of jujube seeds soaked in water before bed, or prepare a small bowl of porridge with jujube seeds and rice to eat in the evening. Jujube seeds contain various beneficial compounds like saponins A and B, betulinic acid, and other sterols that can help lower norepinephrine levels in the blood, counteracting sleep disturbances caused by caffeine intake.
Expert Tips on Improving Sleep for Men
These four types of food can significantly help men improve their sleep quality. If you experience sleep troubles, consider incorporating these foods into your diet. Ensuring you have a balanced intake of specific nutrients can make a notable difference in the quality of your sleep.