Dinner affects sleep quality.This is especially important when we have trouble falling asleep, our sleep is shallow, and we sometimes wake up during the night.That’s when a well-balanced last meal before going to bed can help.We have some tips from the experts..
A good diet not only improves your mood, but can also regulate your sleep rhythm.Above all, you should avoid overeating, indigestible foods or excessive amounts of sugar in the evening.But that’s not all.
The secret of tryptophan
The first advice from nutritionists when you want to improve the quality of your sleep – enrich your diet with products rich in tryptophan.It is an amino acid necessary for the production of melatonin, a hormone that regulates the daily rhythm.Interestingly, our body does not produce tryptophan on its own, that is why it is so important to supply it with food.Foods rich in this amino acid are mainly dairy products, lean meat, fish, eggs and legumes.
Reduce stress
Nuts and seeds, such as pumpkin, are also an excellent source of this amino acid.Regular consumption of these foods can significantly improve sleep quality.Magnesium and calcium are two very important minerals for the body that have a huge impact on sleep.Magnesium is essential for the proper functioning of the nervous system and has a calming effect on the body, which can help reduce stress and make it easier to fall asleep.Calcium, in turn, participates in the production of melatonin, the sleep hormone.
Milk or … fruit
Warm milk before bed is a classic way to improve sleep quality.This drink contains tryptophan and calcium, which help in the production of melatonin.A large amount of melatonin and serotonin is also hidden in cherries.Therefore, a cocktail based on these fruits is a good idea for dinner.
Herbs, honey and nuts help
Herbal teas, especially chamomile, should also be mentioned.It helps reduce anxiety, which in turn can ensure more restful sleep.Honey, as well as water with honey, can have a beneficial effect on sleep.Honey contains glucose, which contributes to lower levels of orexin in the brain, a neuropeptide that regulates wakefulness.Experts also recommend the already mentioned nuts.They are also rich in melatonin.Thanks to high levels of this hormone, eating a handful of walnuts before bed can help improve sleep quality.
