The Best Foods to Eat Before Bed for Better Sleep Quality

2023-06-02 09:03:41

June 02, 2023 at 17:00

Be careful what you eat before going to bed

Urban life is stressful, not only enough sleep, but also a good sleep quality seems out of reach. Good sleep quality is very important to physical and mental health. In addition to having a regular bedtime habit, you must also pay attention to what you eat before going to bed.

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According to the foreign media “Daily Mail”, generally speaking, it is best not to have dinner later than 2 hours before going to bed, so as to avoid indigestion, elevated body temperature and blood sugar and affect sleep. If you are really hungry, besides dairy products, the following 6 foods can also be considered:

●Cherries

Studies have shown that eating cherries can help stimulate the body to secrete melatonin, improve sleep quality, and help stabilize the sleep cycle. “Tart cherry” known as “diamond in fruit” has the best effect.

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●Low sugar cereal

Eating complex carbohydrates, such as whole grains, can increase the levels of tryptophan in the blood vessels and make people more sleepy, so oatmeal is a quick and convenient choice, but you should pay attention to the sugar content when purchasing.

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● Bananas

Bananas contain magnesium, potassium, and tryptophan. They are good sleep aids, but they contain a lot of sugar. They can be eaten with milk or soy milk to increase satiety.

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●Almonds

Almonds are rich in calcium and magnesium, which can help muscles relax and fall asleep faster.

●Other foods rich in magnesium

Magnesium is an essential mineral for the human body, which can assist in the production and balance of neurotransmitters, hormones, and help maintain blood sugar and melatonin stability. In addition to almonds, magnesium-rich foods include pumpkin seeds, spinach and dark chocolate, which is also a good antioxidant.

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●Foods containing Omega-3

There is some evidence that foods containing Omega-3 fatty acids can promote sleep quality, such as oily fish (salmon, trout, mackerel and sardines, etc.), as well as walnuts, chia seeds and flaxseeds, which also contain leptin. Melanin.

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