B vitamins - "Smoothing vitamin"
B vitamins are very useful nutrients for human health, but they are easy to be lack. For aid-sleep, whether B1, B2, B3, B6 or B12 plays important role of it.
Niacin is vitamin B3. When the body is lack of niacin, human often appears anxiety, irritability and other symptoms, and eventually has difficulty in falling asleep. Niacin is often clinically used to improve the insomnia caused by depression.
Vitamin B6 helps production of serotonin. When it combined with vitamin B1, vitamin B2, it has the effect of transform tryptophan to niacin, and strengthens the role of aid-sleep.
Vitamin B12 has the effect of maintaining the nervous system health and eliminating irritability, so it has the closest relation with sleep. A study found that when patients with insomnia take vitamin B12 for a few days, most people have improved their sleeping conditions.
Grape is good for sleep. Researchers tested eight kinds of grape juice and found they containing melatonin which helps human body regulate sleep cycles for the adjuvant treatment of insomnia.
Banana maintains melatonin at steady level and is rich in magnesium relaxing muscle. Banana is also rich in vitamin B6, one of the sources of tryptophan. When these types of substances work together, the raw materials for serotonin production are abundant.
Jujube contains protein, sugar, vitamin C, calcium, phosphorus, iron, etc., plays the role of nourishing Qi and blood, improving spleen, soothing the nerves, and has a significant effect on dreams, insomnia and trance due to weak qi and blood. After dinner, it helps quick sleep drinking the soup made of jujube or with Lily.