Rice is the most traditional staple food for the Chinese people. Perhaps because it is too "orthodox," it is rarely thought of as a late-night snack. However, the latest research suggests that rice might be the best choice for a late-night snack because of its good "hypnotic" effect, a finding supported by many nutritionists.
Researchers at the University of Sydney in Australia selected a group of men for a study and found that when they ate Thai jasmine rice 4 hours before bed, the subjects fell asleep in an average of 9 minutes; when they ate it 1 hour before bed, it took an average of 15 minutes to fall asleep. Those who ate long-grain rice 4 hours before bed took the longest to fall asleep, averaging about 18 minutes. The researchers stated that rice can promote the release of two sleep-promoting chemicals in the brain: tryptophan and serotonin, making it easier for people to fall asleep. Besides rice, bread, millet porridge, and others are also good choices.
On the other hand, stimulating beverages like coffee, cola, and tea are not conducive to sleep. Some people believe that alcohol helps with sleep, but alcohol-induced sleep is not long-lasting, and it becomes difficult to fall back asleep after waking. For insomnia caused by excessive fatigue, one can eat some apples, bananas, and pears.