0145 GMT September 19, 2018
Therefore, the dinner consumed should also be selected from ingredients that contain vitamin B6, tryptophan, and a combination of protein complex and carbohydrates, en.tempo.co reported.
Here are the delicious and healthy foods suggested by Boldsky:
1. Green vegetables
Did you know that calcium helps your body use tryptophan to build melatonin? Melatonin is a hormone that helps to induce sleep naturally. Dairy products have a calcium content, but dark leafy green vegetables also provide a large amount of this mineral.
Dark green leafy vegetables such as spinach, kale, and mustard are the best food to eat at night.
Oats are an excellent source of complex carbohydrates, it takes longer to digest, thus making you full and not wanting a midnight snack.
Also, eating oatmeal can make your night's sleep soundly due to the combination of complex carbohydrates and proteins that produce serotonin. This hormone can stimulate the production of melatonin. Consume the oatmeal with skim milk or nonfat yogurt.
3. Fish or seafood
It is recommended that eating eight ounces of fish or other seafood each week at night is the best time. Because fish is a source of vitamin B6, other nutrients that help the body produce melatonin. Some fish that contain vitamin B6 are salmon, tuna, and halibut. Fish is also rich in omega 3 fatty acids.
Eating a banana before bed can easily let you enter a sleepy state by helping muscle relaxation.
In one study, it was found that magnesium has a positive effect on sleep quality in adults who have problems with insomnia. These fruits also contain tryptophan that brings a natural calming effect, induces sleep, fight anxiety, and help to burn the body fat.
Do you like to eat meat? So eating them at night will help you. How? Tryptophan is an amino acid found in most meat, it has a strong influence on the effect of sleep.
A study found that eating only chicken or three ounces of lean turkey meat will increase your sleep hours. To add your deep sleep, set up tryptophan-rich foods with carbohydrate-rich foods like brown rice.
Did you know that almond is the best food to sleep? Almonds are great for soothing your muscles. They are rich in magnesium and calcium; this combination works together to calm the body and relax the muscles. Calcium plays an important role in helping the brain convert tryptophan into melatonin.
7. Cottage cheese
If you have a busy schedule at night and want to eat simple and easy, cottage cheese is an easy choice.
Simply mix the cottage cheese with hummus and spread it to chapatti or bread then taste it. This food will not only make you full but will also improve the quality of your sleep.
A study published in the European Journal of Nutrition found that people who drank cherry juice every day would have better sleep. That is because cherries contain melatonin. Melatonin will help you sleep longer.
In addition, cherries contain antioxidants, reduce inflammation, relieve arthritis pain, reduce abdominal fat, and reduce the risk of stroke.