{"id":2343,"date":"2025-07-20T18:26:35","date_gmt":"2025-07-20T10:26:35","guid":{"rendered":"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/"},"modified":"2025-07-20T18:26:35","modified_gmt":"2025-07-20T10:26:35","slug":"the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/","title":{"rendered":"\u892a\u9ed1\u6fc0\u7d20\u98df\u7269\u6392\u884c\u63a8\u85a612\u7a2e\u5929\u7136\u52a9\u7720\u98df\u7269\uff0c\u5982\u4f55\u900f\u904e\u98f2\u98df\u6539\u5584\u7761\u7720\u54c1\u8cea\uff1f"},"content":{"rendered":"<p>\u60f3\u8981\u6539\u5584\u7761\u7720\u54c1\u8cea\u4e0d\u5fc5\u9760\u85e5\u7269\uff0c\u65e5\u5e38\u98f2\u98df\u5c31\u6709\u300c\u5929\u7136\u52a9\u7720\u98df\u7269\u300d\u53ef\u4ee5\u9078\u64c7\u3002\u52a9\u7720\u8336\u3001\u5bcc\u542b\u892a\u9ed1\u6fc0\u7d20\u7684\u6c34\u679c\u3001\u5b89\u795e\u52a9\u7720\u98df\u7269\uff0c\u751a\u81f3\u5e02\u9762\u4e0a\u7684\u52a9\u7720\u4fdd\u5065\u98df\u54c1\uff0c\u90fd\u80fd\u5e6b\u52a9\u4f60\u81ea\u7136\u5165\u7761\u3002\u6839\u64da\u892a\u9ed1\u6fc0\u7d20\u98df\u7269\u6392\u884c\u767c\u73fe\uff0c\u5bcc\u542b\u8272\u80fa\u9178\u3001\u892a\u9ed1\u6fc0\u7d20\u3001\u9223\u3001\u9382\u3001\u7dad\u751f\u7d20B6\u7684\u98df\u7269\uff0c\u7279\u5225\u6709\u52a9\u65bc\u8abf\u7bc0\u4f5c\u606f\u8207\u5165\u7761\u3002\u672c\u7bc7\u7cbe\u907812\u7a2e\u52a9\u7720\u98df\u7269\uff0c\u4e26\u6574\u7406\u51fa\u6539\u5584\u7761\u7720\u5fc5\u77e5\u8cc7\u8a0a\uff0c\u52a9\u4f60\u7761\u5f97\u9999\u751c\uff01<\/p>\n<p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#12%E7%A8%AE%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E5%88%97%E8%A1%A8%EF%BC%88%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%E9%A3%9F%E7%89%A9%E6%8E%92%E8%A1%8C_%E9%87%8D%E8%A6%81%E7%87%9F%E9%A4%8A%E7%B4%A0%EF%BC%89\" >12\u7a2e\u52a9\u7720\u98df\u7269\u5217\u8868\uff08\u892a\u9ed1\u6fc0\u7d20\u98df\u7269\u6392\u884c&amp;\u91cd\u8981\u71df\u990a\u7d20\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#%E6%94%B9%E5%96%84%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%E7%9A%84%E9%A3%9F%E7%89%A9%E7%82%BA%E4%BD%95%E6%9C%89%E6%95%88%EF%BC%9F%E9%97%9C%E9%8D%B5%E7%87%9F%E9%A4%8A%E7%B4%A0%E8%A7%A3%E6%9E%90\" >\u6539\u5584\u7761\u7720\u54c1\u8cea\u7684\u98df\u7269\u70ba\u4f55\u6709\u6548\uff1f\u95dc\u9375\u71df\u990a\u7d20\u89e3\u6790<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#%E5%8A%A9%E7%9C%A0%E8%8C%B6_%E5%8A%A9%E7%9C%A0%E4%BF%9D%E5%81%A5%E9%A3%9F%E5%93%81%E8%BC%94%E5%8A%A9%E5%85%A5%E7%9D%A1\" >\u52a9\u7720\u8336&amp;\u52a9\u7720\u4fdd\u5065\u98df\u54c1\u8f14\u52a9\u5165\u7761<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#%E5%8A%A9%E7%9C%A0%E6%B0%B4%E6%9E%9C_%E5%AE%89%E7%A5%9E%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E6%80%8E%E9%BA%BC%E5%90%83%E6%9C%80%E6%9C%89%E6%95%88%EF%BC%9F\" >\u52a9\u7720\u6c34\u679c&amp;\u5b89\u795e\u52a9\u7720\u98df\u7269\u600e\u9ebc\u5403\u6700\u6709\u6548\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#%E7%B5%90%E8%AB%96%E5%90%83%E5%B0%8D%E3%80%8C%E5%A4%A9%E7%84%B6%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E3%80%8D%EF%BC%8C%E6%8F%90%E5%8D%87%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%E4%B8%8D%E5%86%8D%E9%9B%A3%EF%BC%81\" >\u7d50\u8ad6\u5403\u5c0d\u300c\u5929\u7136\u52a9\u7720\u98df\u7269\u300d\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\u4e0d\u518d\u96e3\uff01<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/health\/the-melatonin-food-ranking-recommends-12-natural-sleep-aided-foods-how-to-improve-sleep-quality-through-diet\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"12%E7%A8%AE%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E5%88%97%E8%A1%A8%EF%BC%88%E8%A4%AA%E9%BB%91%E6%BF%80%E7%B4%A0%E9%A3%9F%E7%89%A9%E6%8E%92%E8%A1%8C_%E9%87%8D%E8%A6%81%E7%87%9F%E9%A4%8A%E7%B4%A0%EF%BC%89\"><\/span>12\u7a2e\u52a9\u7720\u98df\u7269\u5217\u8868\uff08\u892a\u9ed1\u6fc0\u7d20\u98df\u7269\u6392\u884c&amp;\u91cd\u8981\u71df\u990a\u7d20\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/p>\n<table>\n<tr>\n<th>\u98df\u7269<\/th>\n<th>\u52a9\u7720\u71df\u990a\u7d20\/\u6210\u5206<\/th>\n<th>\u892a\u9ed1\u6fc0\u7d20\u542b\u91cf<\/th>\n<th>\u5176\u4ed6\u52a9\u7720\u6210\u6548<\/th>\n<\/tr>\n<tr>\n<td>\u5947\u7570\u679c<\/td>\n<td>\u8272\u80fa\u9178\u3001\u7dad\u751f\u7d20C<\/td>\n<td>\u9ad8<\/td>\n<td>\u6539\u5584\u7761\u7720\u6642\u9593\u8207\u54c1\u8cea<\/td>\n<\/tr>\n<tr>\n<td>\u9b5a\u985e\uff08\u9bad\u9b5a\u3001\u9bd6\u9b5a\uff09<\/td>\n<td>Omega-3\u3001\u7dad\u751f\u7d20D<\/td>\n<td>\u4e2d<\/td>\n<td>\u7a69\u5b9a\u60c5\u7dd2\u3001\u8abf\u7bc0\u751f\u7406\u6642\u9418<\/td>\n<\/tr>\n<tr>\n<td>\u6838\u6843<\/td>\n<td>\u9382\u3001\u892a\u9ed1\u6fc0\u7d20<\/td>\n<td>\u9ad8<\/td>\n<td>\u8abf\u7bc0\u751f\u7269\u9418<\/td>\n<\/tr>\n<tr>\n<td>\u71d5\u9ea5\u7247<\/td>\n<td>\u8272\u80fa\u9178\u3001\u9240<\/td>\n<td>\u4f4e<\/td>\n<td>\u63d0\u5347\u8840\u6e05\u7d20\u3001\u7a69\u5b9a\u795e\u7d93\u7cfb\u7d71<\/td>\n<\/tr>\n<tr>\n<td>\u9999\u8549<\/td>\n<td>\u8272\u80fa\u9178\u3001\u7dad\u751f\u7d20B6\u3001\u9240<\/td>\n<td>\u9ad8<\/td>\n<td>\u653e\u9b06\u808c\u8089\u3001\u5b89\u795e<\/td>\n<\/tr>\n<tr>\n<td>\u7518\u83ca\u8336<\/td>\n<td>Apigenin\uff08\u6d3b\u6027\u6210\u5206\uff09<\/td>\n<td>\u7121<\/td>\n<td>\u8212\u58d3\u52a9\u7720<\/td>\n<\/tr>\n<tr>\n<td>\u674f\u4ec1<\/td>\n<td>\u9382\u3001\u86cb\u767d\u8cea\u3001\u7dad\u751f\u7d20B6\u3001GABA<\/td>\n<td>\u4e2d<\/td>\n<td>\u9b06\u5f1b\u795e\u7d93\uff0c\u5b89\u795e<\/td>\n<\/tr>\n<tr>\n<td>\u725b\u5976<\/td>\n<td>\u9223\u3001\u8272\u80fa\u9178<\/td>\n<td>\u4f4e<\/td>\n<td>\u8f14\u52a9\u892a\u9ed1\u6fc0\u7d20\u8f49\u63db<\/td>\n<\/tr>\n<tr>\n<td>\u6bdb\u8c46<\/td>\n<td>\u8272\u80fa\u9178\u3001GABA<\/td>\n<td>\u4f4e<\/td>\n<td>\u7a69\u5b9a\u795e\u7d93<\/td>\n<\/tr>\n<tr>\n<td>\u96de\u8089<\/td>\n<td>\u8272\u80fa\u9178<\/td>\n<td>\u4f4e<\/td>\n<td>\u4fc3\u9032\u8840\u6e05\u7d20\u5408\u6210<\/td>\n<\/tr>\n<tr>\n<td>\u756a\u8304<\/td>\n<td>\u8272\u80fa\u9178\u3001GABA\u3001\u9240\u3001\u860b\u679c\u9178<\/td>\n<td>\u4f4e<\/td>\n<td>\u653e\u9b06\u8207\u8abf\u7bc0\u7761\u7720\uff0d\u6e05\u9192\u7bc0\u5f8b<\/td>\n<\/tr>\n<tr>\n<td>\u6afb\u6843<\/td>\n<td>\u892a\u9ed1\u6fc0\u7d20<\/td>\n<td>\u9ad8<\/td>\n<td>\u5929\u7136\u52a9\u7720\u6c34\u679c\uff0c\u76f4\u63a5\u63d0\u5347\u892a\u9ed1\u6fc0\u7d20<\/td>\n<\/tr>\n<\/table>\n<p><h2><span class=\"ez-toc-section\" id=\"%E6%94%B9%E5%96%84%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%E7%9A%84%E9%A3%9F%E7%89%A9%E7%82%BA%E4%BD%95%E6%9C%89%E6%95%88%EF%BC%9F%E9%97%9C%E9%8D%B5%E7%87%9F%E9%A4%8A%E7%B4%A0%E8%A7%A3%E6%9E%90\"><\/span>\u6539\u5584\u7761\u7720\u54c1\u8cea\u7684\u98df\u7269\u70ba\u4f55\u6709\u6548\uff1f\u95dc\u9375\u71df\u990a\u7d20\u89e3\u6790<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/p>\n<ol>\n<li><strong>\u8272\u80fa\u9178<\/strong><\/li>\n<li><strong>\u892a\u9ed1\u6fc0\u7d20\u6c34\u679c&amp;\u98df\u7269<\/strong><\/li>\n<li><strong>\u9382&amp;\u9223<\/strong><\/li>\n<li><strong>\u7dad\u751f\u7d20B6<\/strong><\/li>\n<li><strong>\u9240&amp;\u860b\u679c\u9178<\/strong><\/li>\n<\/ol>\n<p><h2><span class=\"ez-toc-section\" id=\"%E5%8A%A9%E7%9C%A0%E8%8C%B6_%E5%8A%A9%E7%9C%A0%E4%BF%9D%E5%81%A5%E9%A3%9F%E5%93%81%E8%BC%94%E5%8A%A9%E5%85%A5%E7%9D%A1\"><\/span>\u52a9\u7720\u8336&amp;\u52a9\u7720\u4fdd\u5065\u98df\u54c1\u8f14\u52a9\u5165\u7761<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/p>\n<ul>\n<li><strong>\u52a9\u7720\u8336\u63a8\u85a6<\/strong>\uff1a\u6d0b\u7518\u83ca\u8336\u3001\u85b0\u8863\u8349\u8336\u3001\u6ab8\u6aac\u9999\u8702\u8349\u8336\uff0c\u9019\u4e9b\u90fd\u542b\u6709\u93ae\u975c\u6210\u5206\uff0c\u6709\u6548\u7de9\u89e3\u58d3\u529b\u8207\u7126\u616e\uff0c\u70ba\u4f60\u6253\u9020\u5165\u7761\u60c5\u5883\u3002<\/li>\n<li><strong>\u52a9\u7720\u4fdd\u5065\u98df\u54c1<\/strong>\uff1a\u9078\u64c7\u542b\u892a\u9ed1\u6fc0\u7d20\u3001\u8272\u80fa\u9178\u3001GABA\u3001\u9382\u3001B\u7fa4\u7684\u88dc\u5145\u54c1\uff0c\u4e5f\u80fd\u63d0\u5347\u7761\u7720\u6548\u7387\u3002\u4f46\u8acb\u8aee\u8a62\u5c08\u696d\u4eba\u58eb\u8a55\u4f30\u9069\u5408\u81ea\u8eab\u7684\u5291\u91cf\u3002<\/li>\n<\/ul>\n<p><h2><span class=\"ez-toc-section\" id=\"%E5%8A%A9%E7%9C%A0%E6%B0%B4%E6%9E%9C_%E5%AE%89%E7%A5%9E%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E6%80%8E%E9%BA%BC%E5%90%83%E6%9C%80%E6%9C%89%E6%95%88%EF%BC%9F\"><\/span>\u52a9\u7720\u6c34\u679c&amp;\u5b89\u795e\u52a9\u7720\u98df\u7269\u600e\u9ebc\u5403\u6700\u6709\u6548\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/p>\n<ol>\n<li><strong>\u7761\u524d2\u5c0f\u6642\u651d\u53d6\uff0c\u907f\u514d\u6d88\u5316\u4e0d\u826f\u3002<\/strong><\/li>\n<li><strong>\u7d50\u5408\u8907\u5408\u98df\u7269\u6548\u76ca<\/strong> \u5982\u71d5\u9ea5\uff0b\u725b\u5976\uff0b\u9999\u8549\uff0c\u5f37\u5316\u8272\u80fa\u9178\u5438\u6536\uff1b\u5348\u8336\u4f86\u9ede\u674f\u4ec1\u8207\u6838\u6843\uff0c\u642d\u914d\u7121\u7cd6\u512a\u916a\u4e73\u4e5f\u6709\u52a9\u65bc\u52a9\u7720\u3002<\/li>\n<li><strong>\u7528\u9910\u5747\u8861\u5c11\u6cb9\u70b8\u523a\u6fc0\uff0c\u907f\u514d\u5496\u5561\u56e0\u542b\u91cf\u9ad8\u7684\u98df\u7269\u3002<\/strong><\/li>\n<\/ol>\n<p><h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96%E5%90%83%E5%B0%8D%E3%80%8C%E5%A4%A9%E7%84%B6%E5%8A%A9%E7%9C%A0%E9%A3%9F%E7%89%A9%E3%80%8D%EF%BC%8C%E6%8F%90%E5%8D%87%E7%9D%A1%E7%9C%A0%E5%93%81%E8%B3%AA%E4%B8%8D%E5%86%8D%E9%9B%A3%EF%BC%81\"><\/span>\u7d50\u8ad6\u5403\u5c0d\u300c\u5929\u7136\u52a9\u7720\u98df\u7269\u300d\uff0c\u63d0\u5347\u7761\u7720\u54c1\u8cea\u4e0d\u518d\u96e3\uff01<span 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