Oatmeal porridge
Oatmeal is a source of complex starch rich in beta-glucan soluble fiber, which helps control blood sugar stably throughout the morning, an important factor in reducing stress on the hormone cortisol.
In particular, oats are rich in tryptophan - the precursor amino acid of serotonin and melatonin, two important hormones for sleep.
Those who eat oatmeal congee in the morning have higher levels of melatonin in their blood at night than those who eat white rice balls for breakfast, thanks to more efficient metabolism of tryptophan.
Boiled eggs
Eggs are a high-quality protein-rich food, containing choline - a substance needed to synthesize acetylcholine, a neurotransmitter that helps regulate sleep - wake rhythm and improve concentration.
Choline deficiency can cause neurotransmitter disorders, causing sluggish sleep and making it difficult to enter deep sleep.
Eggs also contain vitamins D and B12, two micronutrients directly related to sleep. People with low vitamin B12 levels are 2.3 times more likely to experience insomnia.
Greek yogurt
Recent studies have shown that sleep quality is closely related to the health of the intestinal microflora through the entrance - brain axis.
Adding probiotic yogurt to breakfast for 4 weeks helps increase the average deep sleep duration by 12% compared to the control group.
Walnuts
Dogs are considered one of the few foods that contain natural melatonin. A 28g serving of walnuts provides about 3.5 ng of melatonin, which is enough to stimulate night sleep.
Omega-3 in walnuts (mainly ALA) has anti-inflammatory and improved nerve function.
People who regularly consume walnuts in the morning have a higher sleep quality score (according to the PSQI), and have a 25% less midnight wake-up time than those who do not consume them.
Bananas
Bananas are a convenient fruit, suitable for breakfast, and also very beneficial for sleep. Magnesium and potassium in bananas have a muscle relaxing effect, reducing muscle tension - one of the reasons why the elderly often wake up in the middle of the night.
In addition, bananas also provide a moderate amount of tryptophan, which helps increase serotonin synthesis.
Eating 1-2 bananas a morning every day for 2 weeks helps reduce the average sleeping time of 15 minutes and increase the total sleep duration by 30-45 minutes.
