Introduction: Do you often find it hard to resist and sneak a bite before bed? Yet some people can sleep soundly even after a late-night meal, while others toss and turn all night? Come check out the red and black list of pre-sleep foods, understand which foods are good and which are bad, so you can eat with peace of mind and sleep soundly!
Sleep quality is a big deal. Only by sleeping well can you be full of energy the next day; poor sleep can leave you listless all day. For women, sleep is especially important, as their physical and mental health and beauty all start with a good night's sleep. So, what should you eat before bed for better sleep? And what foods can disrupt your sleep? Let's get to know these foods!
Papaya Stewed in Milk
Drinks
1. Milk
Many people actually know that drinking a bit of milk before bed is good. This is because milk contains a substance that induces drowsiness, helping you quickly fall asleep. At the same time, drinking milk before bed helps replenish calcium in the blood, preventing bone loss.
2. Honey Water
Honey is rich in magnesium, which has a sedative effect on the central nervous system, eliminating tension and reducing stress. Moreover, honey contains various trace elements and can also beautify your skin.
Lemon Honey Water
3. Almond Milk
Almonds are not only rich in nutrients like protein and vitamins, but like honey, they also contain magnesium. Regular consumption helps alleviate anxiety and is beneficial for sleep. Almonds are also good for heart health and can help "cleanse" your intestines.
4. Vinegar
If a person is in a state of tension for a long time, their body will produce a large amount of lactic acid, leading to tension-induced fatigue. Acetic acid can not only inhibit the production of lactic acid but also accelerate its oxidation, eliminating or reducing tension-induced fatigue, allowing for a more relaxed sleep.
5. Yogurt
In addition to eliminating fatigue, drinking fermented yogurt before bed is easier to digest, so you don't have to worry about overburdening your digestive system during sleep, and it's also good for cleansing your intestines.
Strawberry Yogurt Salad
Fruits and Vegetables
1. Banana
A banana is essentially a "sleeping pill" in a peel. It's rich in magnesium, which helps relax muscles, and it's easy to digest, so there's no fear of eating it before bed.
2. Grapes
Grapes contain melatonin, which aids sleep and can improve irregular sleep patterns.
3. Kiwi
Eating two kiwis a day can improve sleep quality by 40%! Kiwis are rich in calcium, magnesium, and vitamin C, which help stabilize emotions and inhibit the sympathetic nervous system.
Kiwi Pudding
4. Apple
Apples are rich in various elements that calm the spirit and nerves, such as pectin, protein, B vitamins, vitamin C, potassium, and zinc. The aromatic components in apples also have a strong sedative effect on the nerves, helping you fall asleep.
5. Spinach
The nutritional value of spinach is equivalent to the sum of foods like eggs, carrots, and tomatoes. The red roots of spinach also contain vitamin K, which is generally lacking in other fruits and vegetables. It has a calming effect, promotes nerve health, and helps you maintain a peaceful mood.
Pineapple Jelly
Snacks
1. Almonds
Like almond milk, large almonds are rich in magnesium, a mineral that calms the nerves and relaxes muscles, helping to improve your sleep quality.
2. Jujubes
Jujubes are sweet and contain sugars, proteins, vitamin C, organic acids, mucilage, calcium, phosphorus, iron, etc. They have the effect of tonifying the spleen and calming the spirit.
Glutinous Rice with Jujubes
3. Sunflower Seeds
That's right, sunflower seeds. Eating some after dinner can promote the secretion of digestive juices, aiding digestion and helping with sleep. In addition to the foods on the list, eating tryptophan-rich foods like millet porridge before bed can reduce excitability and induce drowsiness. Tryptophan can also be converted into melatonin in the body, helping you sleep better. A dietary combination of carbohydrates followed by protein can be smoothly transported to the brain, giving you sound sleep.
Foods rich in calcium and magnesium can also help relax your nerves. Eat more natural calcium and magnesium foods like walnuts and milk; they are natural relaxants and sedatives.
Sunflower Seed Cookies
Papaya stewed milk
Strawberry yogurt salad
Pineapple jelly
The date
Sunflower seeds
Strange fruit pudding