Foods That Suppress Serotonin for Better Sleep
If you find yourself feeling sleepy during the day but struggling to sleep soundly at night, consider having a piece of bread or a steamed bun before bed. This is particularly beneficial for individuals experiencing higher levels of tryptophan during the day. Tryptophan converts to serotonin, a substance that induces sleepiness. However, as serotonin levels drop by nighttime, it can become difficult to achieve restful sleep. By consuming items like steamed buns or bread in the evening, you can enhance your body's levels of tryptophan, making it easier to fall asleep.
Foods That Regulate the Nervous System
A persistent deficiency in zinc and copper can negatively impact the energy metabolism of brain cells and the regulation of the nervous system. This imbalance can lead to an overactive endocrine system, making it challenging to fall asleep. To combat this, incorporate foods rich in zinc and copper into your dinner, such as oysters, fish, lean meats, shrimp, and eel. These foods can effectively alleviate symptoms of nervous exhaustion and promote better sleep quality.
Foods to Counteract Caffeine Effects
The stimulating effects of tea can disrupt sleep patterns. If you frequently consume tea during the day and find that it hinders your sleep, try sipping on water infused with sour jujube seeds before bed, or prepare a small bowl of porridge with these seeds and rice. Sour jujube seeds contain compounds like jujubosides A and B, along with betulinic acid, which can help reduce levels of norepinephrine in the bloodstream. This assists in alleviating sleep issues caused by caffeine intake.
Foods Rich in Melatonin for Sleep Improvement
The connection between our sleep quality and a brain substance known as melatonin is quite significant. At night, darkness triggers the body to produce and release melatonin, which travels through the bloodstream to activate the sleep center, promoting feelings of drowsiness. As daylight comes, light exposure diminishes melatonin levels, waking us from sleep. Interestingly, as we age, the production of melatonin declines—by the age of 40, levels may be only one-fourth of what they were in youth, dropping to one-sixth by age 50, and further down to a mere tenth by age 60. Therefore, individuals in middle to older age should consider incorporating foods high in melatonin, such as oats, sweet corn, tomatoes, and bananas, into their diets to enhance sleep quality.
Incorporating these food habits can significantly contribute to managing sleep challenges and improving your overall well-being. With the right dietary choices, you can pave the way for a more restful night and a rejuvenated day.