Many people face the problems of falling asleep, even when they feel exhausted. Often the cause of insomnia is late hunger, which makes you rotate in bed, and not sleep calmly.
It turns out that some products can not only satisfy your appetite, but also have a positive effect on the quality of sleep. A sports nutritionist and coach Benjamin Banting shared five useful snacks with Fevel.co that should be eaten before bedtime.
Factors that negatively affect the quality of sleep: screens before bedtime, increased stress, alcohol or caffeine and too high in the bedroom. And although it is necessary to avoid dinner before bedtime, some nutrients – especially vitamins and minerals – can contribute to quiet falling asleep.
Scientists have found that magnesium has a positive effect on sleep. This trace element helps reduce cortisol (stress hormone) and supports melatonin – hormone responsible for the sleep cycle. In addition, a diet with sufficient magnesium content can reduce the likelihood of type 2 diabetes.
Although the direct relations between the nutrition and the quality of sleep are still explored, some products should still be added to the evening menu, especially if you are pursuing your appetite at the end of the evening.
1. Banans
One average banana contains approximately 45 mg of potassium and magnesium – these trace elements contribute to muscle relaxation and improving falling asleep.
Benjamin notes: “These two minerals help reduce body tension, calm the nervous system and contribute to the complete sona. Try mixing a banana with milk – it will be the perfect drink before bedtime. ”
2. Dairy products: milk, cheese, yogurt
If you like cheese or other dairy products, this is great news. They contain a tripophane, an amino acid that is necessary for the synthesis of serotonin and melatonin. It is these substances that “turn off” the brain and signal that the body will fall asleep.
“Dairy products are also a good source of calcium, which helps the body produce more melatonin,” the expert adds.
3. Porridge
Although porridge is traditionally associated with breakfast, it is also great for an evening snack. From the content of slow carbohydrates, it contributes to the better absorption of a tripophan, which later turns into serotonin, and then into melatonin.
“Porridge contains calcium, magnesium, phosphorus, silicon and potassium – all these elements have a positive effect on the quality of night rest,” Benjamin explains.
4. Cherry
Cherry is one of the natural sources of melatonin. Its regular use can improve the duration and quality of sleep, as well as reduce inflammatory processes in the body.
“Try to add fresh, frozen or dried cherries to your diet. You should also pay attention to cherry juice – now it is easy to find it in many supermarkets, ”the nutritionist advises.
5. Whole grain bread
A piece of whole grain bread with a small amount of oil is not only a delightful, but also a useful option at night. Such bread is rich in complex carbohydrates and magnesium, which contributes to muscle relaxation.
“Magnesium in bread helps the body relax, which is very important before going to bed,” Benjamin notes.
Earlier, OBOZ.ua said what food will help you sleep better.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
