What to eat for a better night's sleep, according to experts

Lifestyle, emotional state, and diseases—many factors affect sleep quality. Among them is diet, which can both contribute to sleep disorders and help overcome them. See what to eat for better sleep.

Many factors influence the length and quality of our sleep, and one significant factor is the dinner menu. You can ensure a long and peaceful sleep by carefully selecting food products.

Dinner is an important meal and should not be skipped. It's best to have dinner 3-4 hours before sleeping. If the interval is shorter, digestive problems may occur; if it is longer, hunger can disturb sleep. It's also essential to maintain the so-called nighttime fast. This means refraining from eating for 10-12 hours, which allows the body's natural mechanisms to cleanse the digestive system of food remnants.

Dinner should be balanced and include proteins, fats, and carbohydrates. Additionally, the dinner menu should consist of specific groups of products that provide essential nutrients for the proper functioning of the nervous system.

• Vitamins from group B

B vitamins play a crucial role in the functioning of the nervous system. They are extremely important in situations requiring intensive concentration and moments of stress. They also help with excessive nervousness. Among the products rich in these vitamins are legumes, groats, whole grain products, nuts, bran, seeds, meat, and dairy products.

• Tryptophan

Tryptophan is an essential amino acid, meaning it must be obtained from external sources, as the body cannot produce it independently. It is also a precursor to melatonin and serotonin. You can find it in meat, especially turkey and veal, dairy, fish, bananas, pumpkin seeds, legumes, and eggs.

• Omega-3 fatty acids

Omega-3 fatty acids positively impact brain function and support healthy sleep. Your diet should include fish, especially seafood, and high-quality vegetable oils. Nuts and almonds are also an excellent source of omega-3 fatty acids. Additionally, they contain calming calcium, magnesium, and melatonin.

• Magnesium

Magnesium strengthens the nervous system, increases stress resistance, has a calming effect, and helps combat insomnia. To provide the body with the right amount of magnesium, you should consume grain products, including buckwheat, legumes, nuts, cocoa, dark chocolate, fish, yellow cheeses, and bananas.