In the modern society, because of various pressures from work, life, study and so on, many people more or less suffer from certain sleeping problems. For example, some people have difficulty in falling asleep; some may easily wake up during sleep; and some may suffer from insomnia. People tend to try a lot of ways to get a good sleep, such as eating sleeping bills. However, they rarely realize that there are many kinds of common food in our daily life that can help improve our sleeping quality. Generally speaking, these foods mainly fall into three types.

First, food containing tryptophan--to reduce excitability
After the metabolism of tryptophan in the human body, it will generates 5-HT (5-hydroxy-tryptamine), which can inhibit the excitability of the central nerves, resulting in a certain sense of drowsiness. Meanwhile, 5-HT can further transform into in human body. Melatonin is proved to have the exact effect of sedation and inducing sleep.

Millet contains the most abundant tryptophan in all the grains. It is a good idea to add some millet to the staple food at dinner, so as to help improve the content of tryptophan into the brain. In addition, cushaw seed, bean curd skin, shrimp, seaweed, black sesame and other vegetables also contain high content of tryptophan.

Second, food containing B vitamins--to relieve the irritability
B vitamins have a synergistic effect between each other. They can regulate the metabolism, and enhance the function of the nervous system. Whole grain products are rich in B vitamins, which have the effect of relieving the irritability and improving the sleeping quality. Oats, barley, brown rice, whole wheat bread, whole wheat biscuits are all included in whole grain products.

Third, food containing calcium and magnesium --to relax the nerves
Study has found out that the calcium and magnesium together are the natural agents for relaxation and calmness. Milk, which is rich in calcium, is generally acknowledged as "the quality food to improve sleep." Nuts such walnuts contain very high content of magnesium, which are often used to treat symptoms such as nervous exhaustion, insomnia, amnesia, dreaminess and so on.

Do not rely on sleeping pills to help you sleep any more. "All medicine has toxicity to some degree". Long-term taking sleeping pills will surely bring certain harms to your body. Turn your attention to a reasonable diet, and eat more of the food we have mentioned above. It certainly will bring some effects to improve your sleeping quality.