If you have trouble falling asleep or wake up frequently during the night and can’t go back to sleep, your diet may be to blame. Let’s check what to eat before going to sleep and what to avoid categorically.
These firm, juicy fruits significantly improve the production of melatonin, which accelerates falling asleep. Cherries, nuts and oats are its natural source, and if consumed regularly, they normalize our sleep cycle. Melatonin production is stimulated by tryptophan contained in soybeans, flax seeds, pumpkin seeds, semolina, sunflower seeds, almonds, white cheese, lean meat
2. Tomato-based products
Sleep disturbance can be caused by eating meals containing large amounts of acids, which are often the causes of heartburn and stomach discomfort. It is primarily food prepared with tomatoes and spicy dishes to blame, so if you suffer from the above ailments and you want a quiet night, it is better not to eat them three hours before bedtime.
A natural way to get you to sleep is to eat a banana before going to bed. The potassium and magnesium contained in it relax our muscles and help calm our thoughts. The vitamin B6 contained in them affects the production of serotonin that causes sleepiness.
Eating a banana may make you fall asleep much faster (123RF)
We should avoid yellow cheese, especially Parmesan, Romano, Asiago and other cheeses with intense aromas. In these products, we also find the insidious tyramine that disrupts our sleep – it narrows blood vessels and raises blood pressure, stimulating the body.
Although we associate cereal mainly with breakfast, it turns out that the oat grain triggers the production of insulin, which makes the blood sugar level drop, making us feel sleepy.
Drinking the right amount of water has a good effect on our figure and health. However, we should avoid them 60–90 minutes before going to bed if we have bladder problems. Thus, we will prevent the need to constantly go to the toilet, thanks to which the sleep cycle will not be disturbed. Disruption of the REM phase makes it difficult for us to fall asleep again.
While a glass of wine may seem relaxing, research shows that it often causes nighttime awakenings. And all because in many cases it prevents entering a deep phase of sleep, which is why even the least audible noise wakes us up.
After drinking alcohol, sleep may be abruptly interrupted
The tyrosine contained in it is transformed in our body into an extremely stimulating dopamine. The feeling of anxiety may accompany us until late at night.
Among the products that ensure a good night’s sleep, there are also short-brewed green tea, as well as lemon balm and chamomile. When it comes to the famous warm milk, opinions are divided. There are studies proving that the beneficial effects of sleep are a myth. However, it is a method that has been used for many generations, and it actually works for some.