Do you or your friends around you have symptoms such as having wide open eyes at 1am or even 3am, unable to put down your phone, and counting 10000 sheep without falling asleep; Every day, with two big dark circles under my eyes, holding a huge cup of coffee, yawning endlessly, and crying about not sleeping well the day before; After finally falling asleep, when I opened my eyes, I found that it was only 5 o'clock in the morning and I couldn't sleep any longer... Many young people are now troubled by sleep problems, and I believe many have already taken various measures to relieve symptoms, such as taking sleep aid pills, which may include melatonin. However, many people have reported that they are prone to developing dependence on exogenous melatonin supplementation, and the higher the dose, the higher the dependence. In fact, to alleviate sleep problems, it's better to seek help from natural sources rather than relying on small pills. One of the important reasons for sleep problems is the reduced secretion of melatonin, a hormone that helps regulate the body's circadian rhythm. Simply put, it is a hormone that makes us rest at sunset and sleep at night, and its production and release are influenced by light. When we are exposed to light, our bodies do not release much melatonin to avoid affecting our work and study abilities; But as the sun sets and night falls, the release of melatonin continues to increase, and we become drowsy, driving us to go to bed at the appropriate time. In addition to helping us sleep, melatonin also helps us maintain a happy mood in winter when there is relatively less sunlight, protect our eye health, and has health benefits such as antioxidant, anti-inflammatory, and immune system support. Therefore, it is very important for the human body. In modern society, people have gradually changed their sleep habits and affected their sleep speed due to high life pressure, excessive thinking, and addiction to electronic products, without giving them the opportunity to secrete and release melatonin. These natural foods that can be eaten on a daily basis are rich in melatonin. In addition to staying away from various electronic devices before bedtime, avoiding interference from light sources in the sleeping environment, and doing stretching and meditation to help sleep at night, you can also eat more foods that are already rich in melatonin, which can not only enjoy delicious food but also harvest strong drowsiness. I recommend everyone to eat more of the following foods in their daily lives. Eggs: Eggs are a treasure, even with higher levels of melatonin than meat. Fish: salmon, flounder, tuna, lobster, clams, crabs, octopuses, trout, etc. Not only do they have higher levels of melatonin than meat, but they also have significant levels of tryptophan (an amino acid that helps with sleep). They are low in fat and high in protein, which not only helps with weight control but also aids in sleep. Grains: Wheat, barley, oats, and other grains have higher levels of melatonin. Wheat is a major source of melatonin, with approximately 124.7 nanograms per gram. It is interesting that the melatonin content in breadcrumbs is higher than that in breadcrumbs. Fruits: The top three are grapes, cherries, and strawberries. Among them, grape skins have the highest content of melatonin, so "eating grapes without spitting grape skins" is correct. Sour cherries (not sweet cherries) are considered a "strong combination" of high concentrations of tryptophan, serotonin, melatonin, and antioxidants in several studies. They also contain high concentrations of phenolic acids, chlorogenic acid, caffeic acid, tannic acid, and flavonoids (such as quercetin, catechins, and epicatechins), which not only improve sleep quality but also reduce oxidative damage. Vegetables: Tomatoes and peppers have higher levels of melatonin than other vegetables, while potatoes contain almost no melatonin. Mushrooms: especially Boletus edulis, Pleurotus ostreatus, Agaricus bisporus, and Agaricus bisporus. Nuts: Many nuts have a satisfying melatonin content, especially pistachios, which have a content of about 233000 ng/g. In other words, eating 25 grams of pistachios can provide 5.83 milligrams of melatonin, which is higher than the content of many melatonin supplements, and can also provide high-quality fatty acids and satisfy cravings. Beans: Lentils, kidney beans, etc. It is recommended that everyone eat them regularly. Milk: Although the melatonin content in milk of all mammals, including humans, is not as high as the above-mentioned foods, the tryptophan content is still good. Whether a glass of milk before bedtime can induce sleep is a controversial issue. It is recommended that people follow their own feelings. If drinking milk can help you sleep well, then drink it. Even if it is not very helpful, it is still a good source of high-quality protein and calcium. However, if it is not used as a "placebo" before bedtime, it is best to schedule it for drinking during the day. There is no food that can absolutely hypnotize the "Hexagonal Warrior". It should be noted that the above dietary suggestions are only a little help from the perspective of food. Even the best food should be effective on the basis of a healthy overall diet structure, rather than blindly showing off a certain food. Moreover, according to current human understanding, besides breast milk, no food is an absolute "hexagonal warrior" in terms of nutritional content or hypnotic effects. To truly improve sleep, it is necessary to start from all aspects of life, from what to eat and how to exercise to how to ensure a suitable sleeping environment. In addition, attention should be paid to timely releasing one's stress in daily work and life. Finally, I would like to remind everyone that if sleep problems have become a serious problem, please seek medical attention promptly and do not force yourself. (New Society)