Diet can directly affect sleep quality. One of the popular foods that helps sleep is rice, especially white rice or rice from carbohydrate-rich rice.
Scientific studies have shown that foods are high in carbohydrates, especially rice, which helps increase the production of serotonin in the brain. Serotonin is an important neurotransmitter that regulates mood and sleep. According to a study published in the American Journal of Clinical Nutrition, consuming carbohydrates in meals helps increase levels of tryptophan, a precursor to serotonin, in the blood. Tryptophan helps the body produce melatonin, a hormone that regulates sleep.
In addition, studies have also confirmed that melatonin plays an important role in regulating sleep and wake cycles. A diet rich in carbohydrates, such as rice, can help the body easily switch to a state of relaxation, thereby helping to fall into deeper sleep.
In addition, rice contains many B vitamins, especially vitamin B6, a factor that helps produce serotonin and melatonin. Vitamin B6 not only supports brain health but also has a positive impact on sleep quality. This explains why people who eat rice or foods rich in carbohydrates and vitamin B6 often feel more relaxed and sleep better.
However, it should also be noted that eating rice should be combined with a balanced diet. Rice should be eaten in moderation in the evening, because eating too much can lead to excessive satiety, disrupting sleep. According to the World Health Organization, a reasonable diet with a combination of foods rich in carbohydrates and protein will bring the best results for health and sleep.
