What to eat at night to sleep well and wake up not tired?

According to experts, to have a good night's sleep you should eat foods that are easy to digest but still provide adequate nutrition.

Nutritionist Mai Thi Thuy, Nutrition Department, Xuyen A General Hospital, Ho Chi Minh City, said that to have a good and effective sleep, we must know the foods to pay attention to in our daily diet and especially avoid consuming them in the evening such as stimulants (containing caffeine, foods containing alcohol...), foods containing a lot of sugar, spicy foods and foods high in fat.

"To sleep deeply, especially for those with insomnia, you should only eat light meals in the evening with easily digestible foods that still provide adequate nutrition such as warm milk, vegetable soup, porridge... and foods that aid sleep such as bananas, nuts, green vegetables, eggs, fatty fish, skinless poultry...", nutritionist Mai Thi Thuy shared.

Here are some easy-to-digest foods that are suitable for dinner:

Fatty fish

Fatty fish such as sardines, mackerel, herring, salmon… provide high levels of vitamin D and omega-3, essential nutrients that help improve sleep.

Fatty fish such as sardines, mackerel, herring, salmon… provide high levels of vitamin D and omega-3.

PHOTO: LE CAM

Milk and milk products

Yogurt, butter, cheese... provide high levels of melatonin and tryptophan. Probiotics from yogurt can also help reduce nervous tension, thereby effectively improving insomnia.

Skinless poultry

Skinless poultry is rich in tryptophan, which helps the body increase production of the "sleep hormone melatonin."

Egg

Eggs are rich in melatonin, vitamin B6, vitamin D, magnesium..., necessary for the process of regulating and improving sleep quality effectively.

Oatmeal

Besides protein and fiber to help you feel full longer, oats also provide omega-3, melatonin, and tryptophan to significantly improve sleep quality.

Besides protein and fiber to help you feel full longer, oats also provide omega-3 and melatonin.

PHOTO: LE CAM

Nuts

Nuts such as pistachios, chia seeds, cashews, flax seeds, walnuts, almonds, etc. are rich sources of melatonin, omega-3, and magnesium, which help strengthen the immune system and aid sleep.

Green leafy vegetables

Green leafy vegetables such as Malabar spinach, spinach, perilla, fish mint... are rich in antioxidants (polyphenols, vitamin C, E...) and provide some substances (Luteolin, GABA...) that help relieve nervous tension.

Banana

Contains tryptophan, which helps the body produce serotonin and melatonin, two important hormones for sleep.

"You need to maintain a regular eating habit and avoid skipping meals. You need to have a balanced diet with all types of nutrients and a variety of foods in your daily meals. Avoid eating too much before going to bed. The best time for dinner is before 7 or 8 p.m.," said nutritionist Mai Thi Thuy.

Source: https://thanhnien.vn/chuyen-gia-an-gi-buoi-toi-de-ngu-ngon-sang-day-khong-met-185250918153627372.htm