Chen Xiaowei (Ph.D. in food science, professional nutritionist) I often have nightmares, what can I eat before going to bed? When the sleep stage enters the rapid eye movement stage, the brain waves are between wakefulness and light sleep. At this time, the brain activity is in the active stage, but the body muscles are relaxed and resting, which can be regarded as physical sleep. That is to say, it is easy to dream at this stage, and after waking up from sleep, you will have a deep impression of the content of the dream. Therefore, frequent nightmares mean that the sleep stage has only entered shallow sleep, which will have an impact on health in the long run. Therefore, it is recommended to consume nutrients in the diet that shorten the time to enter deep sleep and stabilize the nerves. I would like to introduce it to you as follows: Vitamin B complex Vitamin B complex is called an energy vitamin, which helps the body eliminate fatigue, stabilize nerves, and assists in the synthesis of melatonin. Therefore, if the human body lacks vitamin B complex, it can easily lead to insomnia and emotional restlessness. Therefore, you can get the right amount of natural B complex from sources such as whole grains, liver, dark green vegetables, red quinoa, and eggs. GABA GABA is used to shorten the time it takes to fall asleep and relieve stress. The GABA ingested in the diet has a small chance of directly penetrating the blood-brain barrier, so it does not directly act on the brain, but enters the blood through digestion and metabolism. Binds with GABA receptors in the intestinal system, thereby activating parasympathetic nerves and making people feel relaxed. GABA in natural foods can be obtained from miso and brown rice. "Calcium" and "magnesium" have the function of relaxing muscles and calming nerves through signal regulation in the human body, and then help convert tryptophan into melatonin on the melatonin synthesis pathway. The most perfect representative food is milk. Milk contains both calcium and tryptophan, which can also effectively aid sleep. In addition, it can also be obtained from soy milk, seaweed, cauliflower, banana, sesame, nuts, seaweed, etc. Combined with the above key ingredients, you can eat some miso tofu soup, seaweed and egg drop soup, brown rice porridge, milk oatmeal, sesame tofu, nuts, etc. before going to bed to stabilize your body and mind and avoid nightmares; another important thing , before going to bed, please put aside stress and worries and have a good rest and relax. Cocoa contains cocoa polyphenols, flavonoids and nonflavonoids, which have antioxidant capabilities, scavenge free radicals, and protect body cells; paired with banana fructose and glucose, it can provide an appropriate amount of carbohydrates, and It is rich in minerals potassium and magnesium, which can also help calm nerves and avoid cramps. In addition, the calcium in milk can help stabilize mood and relax muscles. However, it is not recommended for those who are lactose intolerant or prone to gas when eating bananas. ! Ingredients: 1 cup of fresh milk (250mL), half a banana (40g), 1 tablespoon of cocoa powder (15g), preparation steps: Peel and slice the banana and set aside. Stir cocoa powder and fresh milk evenly and heat over water. Put the banana and cocoa milk into the juicer and mix well. Steps to relieve stress: Beat fresh milk into dense milk foam and pour it on top. Sprinkle with a few sliced ??almonds for a stress-relieving drink. This article is excerpted from "Eat for Good Sleep: So Sleepy!" A stress-relieving and sleep-aiding diet tailored by a nutritionist"/Chen Xiaowei (Ph.D. in food science, professional nutritionist)/PCuSER Computer Human Culture