Having a good night's sleep is very important for a person's condition the next day. The food eaten before sleep must be paid close attention to, as this is the period when a person is about to fall asleep. So, what is good to eat before bed? What should you avoid eating before bed? Follow the editor to find out below.
Foods You Should Eat Before Bed
Dark Bread
White bread is unhealthy, and whole-wheat bread has a poor texture. Try dark bread. Dark bread is rich in anti-inflammatory factors and dietary fiber, which can remove acidic substances in the body that affect sleep and is beneficial for the growth of intestinal probiotics. Make a thin sandwich with dark bread, cucumber, and vegetables for a healthy and delicious meal.
Yogurt
Yogurt is rich in probiotics, which can inhibit fat accumulation, promote fat breakdown, regulate the balance of intestinal flora, enhance intestinal immunity, and play a role in detoxification and beauty.
Potatoes
Potatoes are considered the best nutritional food for weight loss. Potatoes are rich in soft dietary fiber, low in calories, and contain no cholesterol or fat. The satiety is more than three times that of an equal volume of rice or noodles. Potatoes are rich in alkaline compounds. Eating them before bed will not only prevent weight gain but will also lead to a sweeter sleep.
Oatmeal
Oatmeal can remove acidic substances in the body that affect sleep, relax nerves, and has a mild sedative effect. Oatmeal can promote the body to secrete insulin, which helps tryptophan send a signal to the brain: it's time to sleep. Moreover, oatmeal releases glucose at a steady rate during sleep, preventing low blood sugar from causing continuous nightmares.
Almonds
American almonds are convenient to eat, have a significant satiating effect, and their special cell wall structure can prevent the body from absorbing fat. The rich tryptophan that calms the nerves and the mineral magnesium that relaxes muscles can help improve sleep quality. You can make a mixed nut snack with American almonds, raw peanuts, and raisins.
Bananas
Bananas are called "sleeping pills in a peel." They can balance serotonin and melatonin, contain magnesium to relax muscles, and are rich in dietary fiber to promote bowel movements. Therefore, if you want to eat something before bed, bananas are an excellent choice.
Foods You Should Not Eat Before Bed
Greasy Food
Greasy food contains a lot of oil and fat. After eating it, the workload on the body's organs such as the gastrointestinal tract, liver, gallbladder, and pancreas is greatly increased, and the central nervous system is stimulated and remains in a working state.
Caffeine
Caffeine stimulates the human nervous system, causing mental excitement and difficulty falling asleep. Moreover, it also has a diuretic effect. In addition to coffee, other foods containing caffeine should also be avoided.
Spicy Food
Eating spicy food for dinner is also one of the important reasons for causing insomnia at night. Foods like chili, onions, and garlic are relatively difficult to digest. They can cause a burning sensation in the stomach. Because their digestion is slow, they will accumulate in the digestive tract, making the gastrointestinal tract feel uncomfortable and seriously affecting sleep.