If you fill your grocery basket with them and have a snack in the evening, then your sleep will be calm and sweet. The main thing is not to forget about the measure, otherwise you will get the opposite effect.
Baked sweet potatoes are a traditional night meal. Sweet potato is a source of potassium, magnesium, calcium and helps to relax. Top with some honey and a pinch of sea salt or a tablespoon of nut butter for an after-dinner pampering.
This is a real sleeping pill jackpot. There is protein, vitamin B6, and magnesium, which help to improve sleep. However, a serving should be no more than 30 grams, otherwise too high a calorie content can backfire and interfere with sleep.
The nutrients in the dried plum – vitamin B6, calcium, magnesium – help the production of melatonin (a hormone that regulates sleep). You can grind prunes and make a toast filling with whole grain bread, or just eat dried fruit about 30 minutes before bed.
Simply put, cantaloupe (the one with the striped skin). Since dehydration can affect a person’s ability to fall asleep quickly (not to mention energy levels), choosing watery fruits can help you make up for this deficiency. You can also snack on an apple, orange, or pear.
Does your stomach still grumble and keep you awake? A hidden treat for children can come in handy here. Partially fat-free mozzarella and pigtail cheese provide protein saturation, especially when paired with whole grain crackers.
Almond or peanut butter can also help with protein. Spread it over crackers, banana, or sweet potatoes. Do not overdo it, 1-2 tablespoons are enough.
No surprises here, herbal tea has a ton of properties. Chamomile tea is great for calming the nerves. It also quenches thirst and soothes the stomach like ginger tea.
She may be your favorite breakfast food, but you probably drink a lot of coffee to feel refreshed. The grains in oatmeal can trigger more insulin production, just like whole grain breads. They raise blood sugar levels and make you feel sleepy. Oats are rich in melatonin, which relaxes the body and helps you fall asleep.
Just a handful of nuts and you’ll be nap in no time. Almonds contain tryptophan and magnesium, which help to naturally slow down muscle and nerve functions and stabilize the heart rate.
Carbohydrates are your best friend and worst enemy. Simple carbs like candy and soda are great for a quick energy boost because they digest quickly. Carbohydrates like whole grains tend to raise blood glucose levels, but as soon as the glucose level drops down, this can lead to a collapse in energy.
The best way to get good sleep is to increase your melatonin intake. Cherries, along with nuts and oats, are a natural source of melatonin. Eating it regularly can help regulate your sleep cycle.
The battle for the turkey is still going on. Some experts believe it doesn’t affect sleep, and your sleepiness on Thanksgiving every year is due to the amount of food you eat, not the bird itself. However, turkey contains tryptophan, which synthesizes serotonin and melatonin, two of the main chemicals responsible for your sleep.
Don’t worry – you can eat chocolate day and night! Dark chocolate contains serotonin, which relaxes both the body and the head.
The magnesium and potassium in bananas serve as muscle and nerve relaxants. These fruits also contain vitamin B6, which converts tryptophan into serotonin, further increasing your relaxation.
This Middle Eastern food is another great source of tryptophan. If you wake up hungry in the middle of the night, then you are not getting enough calories during the day. You can eat hummus throughout the day. In general, aim for three small meals plus two snacks as needed.