What do women eat to help with sleep?
Disease description:
My wife has had insomnia for a long time. She usually cannot fall asleep until after 2 a.m., which often leaves her feeling tired and lacking energy during the day. I would like to ask what kind of diet would be beneficial for this condition?
Doctor's answer (1)
Dr. Shen Yonghua
Dietary recommendations for women to improve sleep:
1. Milk: Rich in tryptophan, an amino acid that promotes the production of serotonin in the brain, helping to relax the body and improve sleep quality.
2. Bananas: Contain abundant magnesium and potassium, minerals that help relax muscles. Additionally, vitamin B6 in bananas aids in converting tryptophan into serotonin, further promoting sleep.
3. Oats: A complex carbohydrate that can stimulate the brain to release insulin, indirectly increasing the proportion of tryptophan entering the brain and thereby improving sleep quality.
4. Cherries: Naturally contain melatonin, a hormone that plays an important role in regulating the sleep-wake cycle. Consuming cherries or cherry juice in moderation can improve sleep.
5. Nuts: Such as walnuts and almonds, are rich in magnesium and zinc, trace elements that help relax nerves and improve sleep. Walnuts also contain omega-3 fatty acids, which are beneficial for brain health.
6. Whole grain products: Such as brown rice and whole wheat bread, which provide steady energy release and prevent sleep disruptions caused by nighttime blood sugar fluctuations.
If insomnia persists or worsens, it is recommended to seek medical attention promptly.
