Sleep deprivation affects over a third of the population, leading to grumpiness and severe health dangers. However, research suggests that consuming certain foods can promote better sleep.
Registered dietitian Rachel Clarkson explains that the body releases melatonin, also known as the ‘sleep hormone’, which is influenced by food intake. Tryptophan, an essential amino acid found in protein-rich foods such as fish, eggs, poultry, spinach, tofu, beans, and lentils, plays a crucial role in regulating melatonin production.
Magnesium and B vitamins also impact tryptophan availability, with foods containing these nutrients including nuts, seeds, milk, cheese, lentils, soya, spinach, dairy, and fish. On the other hand, complex carbs like white bread and refined pasta can lower serotonin levels and disrupt sleep, according to the National Sleep Foundation.
The organization recommends sticking to whole grains for bedtime snacks, such as popcorn or oatmeal with nut butter. Drinking warm milk before bed may also promote better sleep due to its tryptophan and melatonin content. Additionally, sipping chamomile tea before bed may be beneficial, thanks to its antioxidant apigenin, which can bind to brain receptors to reduce anxiety and encourage sleep.
By incorporating these food-rich recommendations into your bedtime routine, you may be able to improve the quality of your sleep and wake up feeling more refreshed and revitalized.
Source: https://www.getsurrey.co.uk/news/health/foods-eat-before-bedtime-help-30821092