What to eat to sleep better

Some foods help you sleep better, while others, on the contrary, provoke insomnia and do not contribute to relaxation at all.

The 5 best foods before bed and the 5 worst foods before bed.

Can be eaten before bed

Bananas.
Firstly, bananas satisfy your appetite better than other fruits. Despite the fact that they are quite high-calorie, it is still better to eat a banana before bed than a sandwich. Secondly, bananas contain magnesium and potassium, which contribute to the rapid recovery of muscles. And thirdly, bananas stabilize serotonin and melanin, helping the brain to relax completely.

Oatmeal.
This very morning meal is also one of the sleep-promoting foods. All thanks to the trace elements in the composition, which have a beneficial effect on the excited nervous system. If banana slices are added to the porridge, the effect will be even stronger.

Boiled egg.
If you wake up at night from hunger, make it a habit to eat a boiled egg in the evening. Eggs contain a lot of protein, they saturate well, so you don’t have to run to the refrigerator at night. If you’re looking for the perfect bedtime foods, eggs are the way to go.

Almond.
Magnesium in the composition of almonds helps to fall asleep faster, and also gives a feeling of satiety. In addition, almonds contain healthy fats – as a bonus.

Tuna.
Another protein snack that will help you sleep soundly all night and get rid of extra calories. Eat it with a slice of whole grain bread and a fresh cucumber.
In addition to a full meal, some drinks are very good for sleep – first of all, herbal teas. If you suffer from insomnia, brew chamomile or oregano tea every night. Weak green tea with mint is also suitable.

5 worst foods before bed

Better not eat at night

Fatty dairy products.
From childhood, we were taught to drink kefir or warm milk before going to bed. Warm milk with honey does have a calming effect, but such a “sleeping pill” is not suitable for all adults. Many dairy products before bed are not the best solution, as they are not always well digested and can cause stomach heaviness. If you want something light and milky, eat natural yogurt. But fatty cheeses are better to be put aside.

Also, do not eat fried and spicy food at night.
All this can cause heartburn and others. trouble with the gastrointestinal tract, which definitely do not contribute to sound and healthy sleep.

Watermelons and melons.
You don’t want to run to the toilet all night, do you? Leave the watermelon or melon in the morning.

Alcohol.
Yes, wine will help you relax and fall asleep quickly. But it is unlikely that the dream will be strong and calm. Plus, you might have a hangover in the morning. Therefore, at dinner it is better to limit yourself to one glass.

One of the worst sleep products is caffeine.
It is not hard to guess that an evening cup of coffee can deprive you of sleep for several hours. Also, never drink energy drinks in the evening. Of course, if you are not going to work all night or write a dissertation.