What should I eat for dinner to help me sleep better?

A good night's sleep helps the body recover. However, not everyone can easily fall asleep every night. Besides maintaining a healthy lifestyle, diet also directly affects sleep quality.

Adding foods rich in tryptophan, magnesium, melatonin, and complex carbohydrates to your diet can help your body relax and sleep better. At the same time, foods that can stimulate the nervous system and are difficult to digest should be avoided close to bedtime, according to the health website Medical News Today (UK).

Almonds and dark leafy greens are rich in magnesium, which can help people fall asleep more easily.

To fall asleep more easily, people can prioritize eating the following foods in the evening:

Foods rich in tryptophan

Tryptophan is an amino acid that helps the body produce serotonin, a neurotransmitter that promotes relaxation and also produces melatonin, the hormone that regulates sleep. Some tryptophan-rich foods to eat at dinner include chicken, milk, and dairy products. Bananas, in particular, are not only rich in tryptophan but also contain magnesium and potassium, which help relax muscles.

Foods rich in magnesium

Magnesium plays a crucial role in regulating the nervous system. A magnesium deficiency can lead to insomnia. and stress. Foods rich in magnesium that people should eat at dinner include almonds, walnuts, chia seeds, dark leafy greens like spinach and kale, salmon, and mackerel.

Dishes rich in complex carbohydrates

Starch helps boost serotonin production, which in turn helps the body relax and sleep better. However, people should prioritize complex carbohydrates over white starch to avoid sudden spikes in blood sugar.

Healthy complex carbohydrates include oats, sweet potatoes, and brown rice. Brown rice, in particular, is rich in B vitamins, which help the body produce serotonin and regulate sleep.

Herbal tea

Some herbal teas have natural calming effects and improve sleep quality. Specifically, chamomile tea contains apigenin, an antioxidant that reduces stress and improves sleep.

Additionally, people should avoid certain foods close to bedtime. These include caffeinated items such as coffee, green tea, and chocolate. Spicy and greasy foods should also be avoided as they can easily cause indigestion, leading to acid reflux and affecting sleep, according to Medical News Today .

Source: https://thanhnien.vn/an-gi-vao-bua-toi-de-de-ngu-185250214124451284.htm