Almond Milk Seed Oatmeal Porridge
Oatmeal and chia seeds are two grains that contain large amounts of tryptophan and magnesium, minerals that help relax the nerves.
When combined with almond milk (especially vitamin B6 enhancement), this congee helps the body absorb tryptophan more effectively, thereby increasing the production of serotonin and melatonin.
According to the Sleep Foundation, eating foods rich in complex carbs combined with plant protein containing tryptophan helps increase the ability to transport tryptophan through the blood brain barrier - a necessary condition for the body to use this substance in regulating sleep.
How to prepare:
Cook the oats with unsweetened almond milk, add chia seeds, banana or chopped pineapple. Drink a bowl in the evening about 1-2 hours before bed.
Lemon Pan-fried Salmon
Salmon is the richest source of tryptophan in animal feed. In addition, it is rich in omega-3 and vitamin D, which help improve mood and regulate sleep-wake circadian rhythms.
People who consume fatty fish (such as salmon) 3 times a week sleep more deeply and wake up less in the middle of the night than those who do not.
How to prepare:
Pan with salmon fillets with olive oil, add lemon juice and a little cumin. Eat for dinner, along with steamed vegetables such as cauliflower and carrots.
Boiled eggs with avocado
Eggs are rich in tryptophan, vitamin B12, and choline, which support brain function and improve sleep quality. When eaten with avocado, the body is supplemented with unsaturated fats, helping to stabilize blood sugar at night and increase the absorption of fat-soluble vitamins.
Supplementing foods containing tryptophan combined with good fats helps maintain stable melatonin levels and prolong deep sleep.
How to prepare:
Boil 1-2 eggs, eat with half a sliced avocado, add a little sea salt and black pepper. Can be eaten as a snack or snack before bed.
Nutrition plays an irreplaceable role in supporting healthy sleep.
Dishes rich in tryptophan combined with vitamins and beneficial fats such as oatmeal congee, salmon and boiled eggs with butter are not only simple and easy to prepare but have also been proven to be truly effective through scientific research.
These are safe, non- addictive options like sleeping pills, suitable for all ages, especially the elderly, people with stress, premenopausal women and people with chronic sleep disorders.
