Pineal-rich food is able to improve sleep, sleep as a result of the quality of people with brain called melatonin is closely related to the material. Night, darkness will stimulate synthesis and secretion of human melatonin, it will by the blood circulation and the role of the sleep center to make the body produce thick drowsiness. Dawn, the pineal gland by light will be reduced to stimulate people to wake up from sleep. The study found that after entering middle age, the body will gradually reduce melatonin, 40-year-old at the time when a quarter of young people; 50-year-old one-sixth of the time; 60-year-old will be reduced to one-tenth of the time. Therefore, middle-aged and older can add the food rich in melatonin to promote sleep. Such foods include oats, sweet corn, tomatoes, bananas.
Inhibiting 5 - hydroxytryptamine food
If often drowsy during the day, but do not sleep peacefully at night, before going to bed can be a piece of bread or bread to eat. The crowd during the day because they secreted more tryptophan, L-tryptophan will be converted to 5 - hydroxytryptamine, 5 - hydroxytryptamine have hypnotic effects, would lead to drowsy, and in the evening of tryptophan in vivo is insufficient to safely go to sleep . Therefore, at night to eat some steamed bread, bread, can increase the tryptophan content of the body, people will easily fall asleep.
Neural regulation of food
If long-term intake of zinc, copper shortage, then a period of time, the body will be due to the lack of trace elements in these two brain cells to affect the energy metabolism and the regulation of the nervous system, endocrine often is in excited state, and sleep around. Under such circumstances, eat some dinner rich in zinc and copper in oysters, fish, lean meat, shrimp, eel, such as food, can effectively improve the neurasthenia-like, to ensure good sleep.
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