B vitamins have a synergistic effect on each other, which can promote metabolism, enhance the function of nervous system, eliminate irritability and promote sleep. Foods containing B vitamins, such as oats, barley, brown rice, whole wheat bread, graham crackers, etc.

2. Foods rich in tryptophan

Tryptophan is metabolized into 5- hydroxytryptamine in human body, which can inhibit the excitement of central nervous system and produce a certain sense of drowsiness. At the same time, 5- hydroxytryptamine can be further transformed into melatonin in human body, and melatonin has been proved to have sedative and sleep-helping effects.

Many foods are rich in tryptophan, such as milk, yogurt, millet, graham crackers, walnuts, etc., and bananas, figs, jujubes, longan, grapefruit, apples and pears are also rich in tryptophan. Eating more of these foods at dinner can help you sleep.

3. Foods rich in calcium and magnesium

Calcium and magnesium can inhibit the nervous system from being too excited and have a sleeping effect. Milk with high calcium is recognized as a "good sleep aid". Nut foods contain a lot of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. These foods are better when eaten at the same time.

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