Milk, turkey meat and egg white contain tryptophan, which helps the body produce the hormone melatonin, which is “responsible” for sleep. Try not to consume foods that contain caffeine, such as chocolate and coffee, and foods that contain tyramine (ham, cheese, ham, tomatoes), a brain-stimulating amino acid.
For a light and restful sleep, it is good to eat at night:
- 40 g of oatmeal cooked in skim milk – 200 kcal;
- a small banana with milk yogurt – 175 kcal;
- two rye crispbreads, spread with 1 tsp. peanut butter – 160 kcal;
- 1 slice of grain bread baked with cheese and herbs – 125 kcal.