11 Food Tips for a Good Sleep

11 Food Tips for a Good Sleep


1. Tryptophan – a basic stress-reducing amino acid

Foods like turkey or chicken, eggs, tuna, some cheeses, rice and bread contain tryptophan. A slice of turkey meat on toast before bedtime can help. Avoid foods high in fat, tomatoes, or spicy foods that can cause heartburn and disrupt sleep.

2. Milk

Milk contains tryptophan and a warm cup flavored with a pinch of ground nutmeg or a spoonful of honey will help you fall asleep. The milk bath might be even more effective. However, it contains proteins, so a glass of cold milk shortly before bedtime could cause bad dreams.

3. Carbohydrates

Eating carbs for dinner (e.g. rice, bread, potatoes) can help because these foods also contain tryptophan. But eating late at night doesn’t have to pay off because we get a lot of unused calories.

4. Legumes and soy products

Other foods, such as soy products (e.g. soy milk, tofu), whole grain cereals, oatmeal, almonds, beans, hummus, nuts and sesame, sunflower, poppy or flax seeds can also help.

5. Time of last meal

Do not eat two hours before bedtime. Digestion is an activity that keeps you awake. If you’re hungry, choose a piece of fruit or make yourself a light toast.

6. Caffeine

Coffee or caffeine products should not be consumed at or shortly before bedtime.

7. Herbal teas

They can act as a substitute for warm milk, especially tea, which has a calming effect such as lemon balm, chamomile (not recommended during pregnancy or blood thinning problems), valerian, passion fruit.

8. Apple vinegar and honey

Honey contains glucose, pectin, amino acids, enzymes, vitamins A and B. You can mix it with apple cider vinegar or add it to milk or herbal tea.

9. Melatonin

Melatonin is not a general medicine for insomnia, but it will help to overcome time zones.

10. Bananas

Bananas contain melatonin and serotonin, both of which have a calming effect. They are also rich in potassium that the body needs. Serotonin deficiency causes mood disorders and depression.

11. Drugs and alternative therapies

There are a number of prescription and over-the-counter products for sleeping problems. These should only be used as a last resort and in consultation with a physician as addiction may arise.

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