Generally, nutritionists recommend not to eat before bedtime. In fact, consuming heavy foods before going to bed will affect your sleep quality badly. Therefore, we wanted to explain the food that can be eaten before going to bed. The right amount of food to eat the right foods will prevent some common sleep problems such as insomnia, indigestion and frequent toilet flushing. By eating sleepy foods, you can make it easier for you to sleep more easily and sleep.
Foods Containing Tryptophan
Tryptophan serotonin and melatonin are amino acids that cause the production of sleep-triggering chemicals in the body. In the evenings, food that is high in tryptophan foods sends more signals to the brain for the production of these chemicals. Tryptophan is found in protein-rich foods such as lean meat, dairy products, hazelnut paste, beans and soy products. Whole grains, such as bread, cereals and brown rice, are also high in triptofanca.
Carbohydrates remove amino acids that compete with tryptophan in the blood. It stimulates insulin secretion and increases the effect of tryptophan. To make the most of tryptophan-containing foods, you can eat healthy carbohydrate foods, such as whole wheat bread, crackers or fruit. For example, you can make a small snack by driving peanut butter on a full-grain slice of bread. You can obtain peanut butter from Evolution Organics or Ethical superstore.
Calcium triggers the brain to form melatonin. Therefore, drinking and consuming tryptophan and calcium-containing dairy products before bedtime would be an excellent option.
Willingness is important when eating before going to bed. The digestive system may cause discomfort during sleep. A light meal or aperitif is usually the best option, as it will cause you to fall asleep.
What should not be eaten before going to bed?
Stay away from spicy foods, caffeine and alcohol before going to bed. Spicy foods can keep you awake or inconvenient to sleep. It can also trigger indigestion. Caffeine causes wakefulness and typically remains in the body for at least six hours. While alcohol can help you fall asleep more easily, it can also cause less restful sleep. Alcohol causes disorders for the normal sleep cycle of the body. Frequent trips to the bathroom can also reduce fluid consumption in the evenings to keep you awake at night to also limit fluid consumption.