Winter is an important time to improve sleep quality, and a reasonable diet can help people better prepare for the night's rest.
Understanding the foods that affect sleep is key. Some foods that can promote better sleep, such as foods that contain tryptophan, such as turkey, chicken, and nuts, can increase melatonin production, which helps regulate sleep. Foods that contain magnesium, such as oats, spinach, and bananas, can also help relax the nervous system and improve sleep quality.
Pay attention to the time and content of dinner. Excessive fullness or hunger can interfere with sleep. Eating too much before bed can increase the burden on digestion, leading to discomfort and poor sleep. But being too hungry can make it difficult to sleep. Controlling the time of dinner and choosing a light meal or a healthy diet with protein and carbohydrates can balance nutrition without affecting sleep.
Some beverages in your diet may also affect sleep. Caffeine is the most common stimulant, and consuming beverages that contain caffeine, such as coffee, tea, and cola, may interfere with sleep. While alcohol helps with relaxation, excessive alcohol consumption can affect deep sleep and sleep continuity, leading to fatigue the next day.
Choose your evening snacks carefully. Some evening snacks can interfere with sleep, especially sugary foods and high-fat foods. They can lead to excess energy and affect sleep quality.
Proper diet is an important part of improving sleep quality. By choosing foods rich in tryptophan and magnesium, controlling the timing and content of your dinner, avoiding caffeine and alcohol, and choosing your evening snacks carefully, you can all help improve the quality of your sleep.
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