What should I eat for dinner to sleep well and wake up feeling refreshed?

According to experts, to get a good night's sleep, you should eat easily digestible foods that still provide sufficient nutrients.

According to Mai Thi Thuy, a Bachelor of Nutrition from the Nutrition Department of Xuyen A General Hospital in Ho Chi Minh City, to have a good and effective night's sleep, we must be aware of the foods to pay attention to in our daily diet and especially avoid consuming them in the evening, such as stimulants (containing caffeine, alcoholic beverages...), foods high in sugar, spicy foods, and foods high in fat.

"To sleep soundly, especially for those with insomnia, it's best to eat a light dinner consisting of easily digestible foods that still provide sufficient nutrients, such as warm milk, vegetable soup, porridge, etc., and foods that support sleep such as bananas, nuts, green vegetables, eggs, fatty fish, and skinless poultry," shared nutritionist Mai Thi Thuy.

Here are some easily digestible foods suitable for dinner:

Fatty fish

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

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

PHOTO: LE CAM

Milk and dairy products

Yogurt, dairy products, cheese… provide high levels of melatonin and tryptophan, and the probiotics in yogurt can also help reduce nervous tension, thereby effectively improving insomnia.

Skinless poultry

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

Egg

Eggs are rich in melatonin and contain vitamin B6, vitamin D, magnesium, and other nutrients, all of which are essential for regulating and improving sleep quality effectively.

Oats

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

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

PHOTO: LE CAM

Nuts

Nuts such as pistachios, chia seeds, cashews, flax seeds, walnuts, and almonds are rich sources of melatonin, omega-3 fatty acids, and magnesium, which help boost the immune system and promote better sleep.

Leafy green vegetables

Leafy green vegetables such as spinach, kale, chrysanthemum greens, and watercress are rich in antioxidants (polyphenols, vitamins C and E) and provide certain substances (Luteolin, GABA, etc.) that help soothe nervous tension.

Banana

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

"It's important to maintain regular eating habits and avoid skipping meals. A balanced diet with all food groups and a variety of foods in daily meals is necessary. Avoid eating too much before bedtime. The best time for dinner is before 7 or 8 PM," shared nutritionist Mai Thi Thuy.

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