Doctor Xiao Weicheng, from the Department of Gastroenterology at Nguyen General Hospital (Taiwan, China), states that the process from lying down to entering deep sleep involves a complex chain of chemical reactions. The human body needs tryptophan from food to produce serotonin, which then converts into melatonin – a crucial signal supporting sleep.
If the body lacks these "ingredients," coupled with high mental stress or unstable blood sugar, the brain cannot activate sleep signals. This leads to four common sleep disorders: difficulty falling asleep, easily waking up in the middle of the night, restless sleep, and frequent dreaming.
Poor sleep has many causes, including insufficient levels of hormones and melatonin in the blood for some individuals. In such cases, besides medication, dietary supplements can also help.
Doctor Xiao Weicheng recommends consuming these foods in moderate amounts one to two hours after dinner, when it gets dark. Eating a small quantity of sleep-supporting foods at this time yields the best results. However, for insomnia caused by anxiety, individuals should still seek help from a specialist doctor or use medication.
To provide the brain with these "sleep ingredients," Doctor Xiao Weicheng suggests five prominent foods, while emphasizing portion control:
Banana (one small fruit): Rich in magnesium and potassium to relax muscles, contains natural tryptophan which converts to melatonin.
Oats (one small cup): Contains complex carbohydrates, which enhance serotonin production efficiency.
Fresh milk (one small cup): Drinking too much can cause bloating, leading to acid reflux and indigestion.
Walnuts and almonds (a small handful): Rich in magnesium and B vitamins, which help stabilize nerves and reduce the frequency of nighttime awakenings.
Kiwi (one palm-sized fruit): Rich in natural serotonin and antioxidants. Avoid excessive consumption to prevent rapid blood sugar spikes.
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Bananas are rich in magnesium and potassium, helping to relax muscles and containing natural tryptophan that can convert into melatonin. *Photo: Bui Thuy* |
While nutritional supplements aid sleep, Doctor Xiao Weicheng notes that eating too much before bed is not beneficial. Overeating forces the stomach and intestines to work hard during sleep, reducing sleep quality and causing discomfort from bloating and reflux.
Regarding eating before bedtime, the doctor offers four pieces of advice:
Timing: Finish eating one to two hours before sleep.
Portion size: Consume only a small amount; overeating is not recommended.
Food choices: Avoid sugary and greasy fried foods.
Beverages: Reduce caffeine and alcohol intake in the evening.
The true key to good sleep is not just eating the right foods, but also signaling the body that it is time to rest. When nutrition, lifestyle, and stress management align, the brain automatically prepares for deep sleep.
My Y (According to HK01)
