It is not recommended to eat a large meal just before bedtime, as it can lead to discomfort and indigestion. It is best to have dinner 2-3 hours before going to bed. However, some people try to eat a little something just before sleep because they don't like to go to bed feeling hungry, and a small snack helps them fall asleep.
Research shows that the quality of our sleep is influenced by foods containing lycopene - a chemical compound from the carotene group, found in vegetables and fruits colored red and orange. It's also better to reach for carbohydrates, foods rich in vitamin C and selenium, and those containing lutein. Lutein is a compound belonging to the carotenoid family, which are natural pigments. It is most abundant in green leafy vegetables. Additionally, calcium should be included because it helps lower stress levels in the body.
The best snack is one that contains complex carbohydrates and protein to optimize tryptophan levels. Proteins help maintain stable blood sugar levels during sleep and switch the body from the adrenaline rush cycle to rest and digestion mode, while complex carbohydrates increase the availability of tryptophan in the bloodstream. Tryptophan is an amino acid used by the body to produce serotonin and melatonin, compounds that help fall asleep
- reminds the website thesleepcharity.org.uk. A lack of serotonin is associated with sleep disorders, mood swings, anxiety, and fatigue. Melatonin, on the other hand, helps you fall asleep, reduces the number of awakenings at night, and improves sleep quality.
What to eat to sleep better?
Foods that can help you fall asleep include:
- Bananas - contain magnesium and potassium, which help relax and loosen muscles, and also have plenty of tryptophan, a compound that stimulates the production of key neurohormones meant to calm the brain (i.e., serotonin and melatonin);
- Almonds - a valuable source of magnesium and protein;
- Fish - provide vitamin B6, which stimulates the production of melatonin;
- Chickpeas (a staple in dishes like hummus) - a source of vitamin B6;
- Whole grain bread - contains carbohydrates that increase the availability of tryptophan;
- A cup of warm milk - an excellent source of calcium;
- Yogurt - a healthy source of tryptophan;
- Kiwi - a source of serotonin and folic acid.
Remember, the best sources of melatonin are eggs, lean meat, fish, milk, grapes, strawberries and cherries, tomatoes, bell peppers and mushrooms, nuts (especially pistachios and walnuts), corn, barley, rice, and oats (oatmeal).
