4 million people in Taiwan suffer from insomnia! Nutritionist Huang Weijie: 5 must-eat foods to help you get a good night's sleep

Are you also an insomniac? Long-term insomnia can easily cause the body to be in a state of insufficient or poor sleep, which will not only weaken the body's metabolic efficiency, but also greatly reduce the mental and health state, and in turn affect daily work performance and interpersonal relationships. According to statistics from the Taiwan Society of Sleep Medicine, one in five people in Taiwan suffers from insomnia, and the number of insomniacs in Taiwan has exceeded 4 million. Nutritionist DGI Huang Weijie said that if you want to have good sleep quality, you might as well take the top five sleep-aiding foods.

Fitness nutritionist DGI Huang Weijie said that there are many ways to help you sleep, such as having a fixed bedtime, maintaining a quiet and comfortable sleeping environment, avoiding strenuous exercise before bedtime, drinking less caffeinated beverages, and avoiding scrolling through mobile phones and watching TV before bedtime. In addition, you can also help yourself sleep by eating food. Studies have shown that if you eat the right food, it can promote better sleep quality and even play an important role in cardiovascular health, weight and blood sugar control.

5 must-eat foods to help you sleep

milk

Many studies have shown that drinking a glass of warm milk before bed can improve the number of times you wake up at night. If you have trouble falling asleep, you can try to improve it by drinking a glass of milk. This is because milk is rich in tryptophan, which has been shown to improve sleep and mood disorders. Tryptophan is the raw material for the synthesis of serotonin and melatonin in the blood, which directly affects sleep quality.

nut

Nuts contain melatonin as well as magnesium and zinc. Studies have shown that the combination of melatonin, magnesium and zinc can help older adults sleep better in the treatment of insomnia.

Salmon is rich in omega-3 fatty acids and vitamin D, which can help regulate serotonin. Serotonin is a precursor to melatonin, which directly affects the body's sleep cycle and has an important influence on sleep quality.

👉Recommended reading: Surprise! 900 million sleeping pills are taken every year! Pharmacist Zhao Shunrong: 6 tips for using sleeping pills correctly

salmon

A study found that eating salmon three times a week can improve overall sleep and daytime alertness. This is because salmon is rich in omega-3 fatty acids and vitamin D, which can help regulate serotonin. Serotonin is a precursor to melatonin, which directly affects the body's sleep cycle and has an important influence on sleep quality.

kiwi

Kiwi fruit is rich in various vitamins and minerals, especially vitamin C, E, potassium and folic acid. Studies have found that eating one or two kiwis before bed can improve the time it takes to fall asleep, increase sleep duration and improve sleep quality. This is because kiwis contain antioxidant substances and can improve folic acid deficiency. They are also rich in high concentrations of serotonin, all of which are very helpful in improving sleep.

Sour Cherry

Sour cherries are different from the sweet cherries we usually eat. Although both types of cherries have great health benefits to the human body, sour cherries are found to contain higher concentrations of melatonin, which happens to be an important key hormone in regulating our sleep.

Nutritionist Huang Weijie reminds us that the quality of sleep is affected by many factors, but a balanced and regular diet is very beneficial to health. If you are someone whose sleep is easily affected, try to avoid caffeine intake in the afternoon or evening to avoid the stimulating effect of caffeine, which will affect your sleep at night.