However, many people often fall into a state of difficulty sleeping and prolonged insomnia. A natural solution that few people expect is brown rice, a familiar food in daily meals.
According to nutritionists, brown rice contains high levels of B vitamins, magnesium and tryptophan, which are nutrients that can support the nervous system and regulate melatonin hormone, thereby helping to improve sleep quality.
Healthline magazine quoted Dr. Cynthia Sass, an American nutritionist, as saying: Magnesium in brown rice acts as a natural relaxing mineral, helping to reduce nervous tension and stabilize heart rate, thereby making it easier for the brain to get into a state of rest.
The glycemic index of brown rice is lower than that of white rice, thereby limiting sudden increases in blood sugar at night, one of the causes of sleep disorders. In addition, the rich amount of fiber also helps the digestive system work stably, reducing the feeling of fullness and discomfort before bed.
Experts recommend that to maximize the benefits of supporting sleep, brown rice should be used in the form of soft rice or roasted brown rice tea. The ideal time is dinner, combined with green vegetables and light protein-rich foods such as fish and tofu. Avoid eating too much, because eating until full before bed can put pressure on the stomach and be counterproductive.
