A good night's sleep helps the body recover. However, not everyone can easily fall asleep every night. In addition to maintaining a healthy lifestyle, diet also directly affects the quality of sleep.
Adding foods rich in tryptophan, magnesium, melatonin and complex carbohydrates will help the body relax and sleep easier. At the same time, foods that can cause nervous stimulation and indigestion should also be limited to eating close to bedtime, according to the health website Medical News Today (UK).
Almonds and dark green vegetables are rich in magnesium, which helps people fall asleep easily.
To fall asleep easily, people can prioritize eating the following foods in the evening:
Tryptophan rich foods
Tryptophan is an amino acid that helps the body produce serotonin, a neurotransmitter that relaxes the brain and produces melatonin, a hormone that regulates sleep. Some foods rich in tryptophan that should be eaten at dinner are chicken, milk and dairy products. In particular, bananas are not only rich in tryptophan but also contain magnesium and potassium, which help relax muscles.
Magnesium rich foods
Magnesium plays an important role in regulating the nervous system. Magnesium deficiency can lead to insomnia. and stress. Magnesium-rich foods that people should eat for dinner include almonds, walnuts, chia seeds, dark green vegetables such as spinach, kale, salmon, and mackerel.
Complex starchy foods
Starch helps increase serotonin production, helping the body relax and sleep better. However, people should prioritize eating complex starches instead of white starches to avoid sudden increases in blood sugar.
Healthy complex carbohydrates include oats, sweet potatoes, and brown rice. Brown rice contains a lot of vitamin B, which helps the body create serotonin and regulate sleep.
Herbal tea
Some herbal teas have natural sedative effects and improve sleep quality. Specifically, chamomile tea contains apigenin, an antioxidant that reduces stress and improves sleep.
In addition, people should avoid certain foods close to bedtime. These include foods containing caffeine such as coffee, green tea, and chocolate. Spicy, greasy foods should also be avoided because they can cause indigestion, lead to acid reflux, and affect sleep, according to Medical News Today .
Source: https://thanhnien.vn/an-gi-vao-bua-toi-de-de-ngu-185250214124451284.htm
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