In order to sleep well, know what foods are appropriate for you and what are prohibited before sleep

Written by Nahir Abdel Nabi

Saturday, November 18, 2023 08:00 PM

Insomnia or difficulty sleeping is one of the most common problems we suffer from. It may be the result of a health problem or… Stress And psychological disorders, according to the website health osu You can rewire your body and mind to sleep better, as well as reduce your chances of developing insomnia. There are certain foods that interact with the hormones responsible for regulating sleep and enhancing their effectiveness, which increases the likelihood of deeper and longer sleep. There are also many foods that do the exact opposite..

Foods that may help promote sleep

– Spinach

Spinach is a rich source of magnesium. In addition to being a muscle relaxant, research has also found that having too little magnesium in your diet can make it difficult to stay asleep. Eat spinach and other magnesium-rich foods such as avocado, quinoa, bananas, nuts, seeds, beans, and lentils..

-Pistachio

Pistachios are high in vitamin B6, which is essential for the production of serotonin and melatonin, which are hormones that help us get better sleep. Get enough vitamin B6 by eating pistachios, along with a variety of foods that contain vitamin B6 such as animal proteins such as fish, chicken, turkey, eggs and milk, as well as whole grains and soy products such as soybeans.

– Cherry juice

Researchers at the University of Pennsylvania and the University of Rochester found that when adults with chronic insomnia drank a glass of cherry juice twice a day, they felt some relief from the severity of their insomnia. Because cherries enhance the production of melatonin, or the sleep hormone.

– Chamomile tea

While drinking a cup of hot tea is a relaxing ritual in itself, chamomile tea stimulates the release of glycine, a chemical that relaxes nerves and muscles and acts as a mild sedative.

– the milk

Drinking a cup of warm milk before bed helps you sleep, as milk contains an amino acid called tryptophan, which helps your body produce the sleep hormones serotonin and melatonin. It also contains calcium, which helps the body absorb tryptophan more efficiently.

What foods should you avoid before bed?

– Caffeine in the afternoon

If you drink a cup of coffee around 3pm to get through the afternoon, this could keep you up at night along with insomnia.

– High-fat foods at night

Eating large amounts of fat slows digestion and can cause heartburn, making you feel uncomfortable, which may interfere with quality sleep.

– Spicy foods at dinner

Too much spice can be a cause of indigestion and heartburn. Additionally, researchers have found that eating spicy foods before bed can raise your body temperature, which may confuse the brain and disrupt your sleep as your core body temperature typically drops closer to bedtime..

– Chocolate at night

Dark chocolate contains caffeine If you only have a square or two for dessert, there’s probably nothing to worry about. However, eating a whole chocolate bar could mean you’re consuming as much caffeine as a can of soda.

– Foods that contain a high percentage of sugar at night

Sugar is quickly digested in your system, causing a rapid, high spike in blood sugar. These spikes in blood sugar can throw off some sleep hormones, leading to less restful sleep..