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

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.

What to eat for dinner to sleep better?
What to eat for dinner to sleep better?
Images source: © Canva | Onur Acis

8:01 PM EDT, September 4, 2024

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.

What to eat for dinner to sleep well?

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.

Eat these foods for dinner to fall asleep faster

  • 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.

© essanews.com
·

Downloading, reproduction, storage, or any other use of content available on this website—regardless of its nature and form of expression (in particular, but not limited to verbal, verbal-musical, musical, audiovisual, audio, textual, graphic, and the data and information contained therein, databases and the data contained therein) and its form (e.g., literary, journalistic, scientific, cartographic, computer programs, visual arts, photographic)—requires prior and explicit consent from Wirtualna Polska Media Spółka Akcyjna, headquartered in Warsaw, the owner of this website, regardless of the method of exploration and the technique used (manual or automated, including the use of machine learning or artificial intelligence programs). The above restriction does not apply solely to facilitate their search by internet search engines and uses within contractual relations or permitted use as specified by applicable law.Detailed information regarding this notice can be found  here.