Kompas.com – Quality sleep is very important for our health and welfare. In addition to stress and lifestyle factors, eating patterns also play an important role in determining the quality of sleep.
With some simple changes in your diet, you can increase the ability to fall asleep and keep sleeping soundly.
1. Eating Magnesium Rich Foods
Magnesium is a mineral that has a calming effect, helps relax muscles and calm the nervous system.
Also Read: Is Good Drinking Apple Vinegar Before Sleeping?
Magnesium also plays a role in the production of neurotransmitters that support sleep. Magnesium deficiency is often associated with insomnia and restless sleep.
To increase magnesium intake, include foods such as spinach, nuts, seeds, whole wheat, and fatty fish in your diet.
2. Eat foods that contain tryptophan
Tryptophan is an essential amino acid converted by the body to serotonin and melatonin, two hormones that are important for sleep.
Tryptophan -rich foods include yogurt, cheese, oats, eggs, bananas, and peanuts. Eating this food, especially with carbohydrates, can increase the absorption of tryptophan and help sleep more soundly.
3. Reduce consumption of caffeine and sugar
Caffeine is a strong stimulant that can interfere with sleep, especially if consumed in the afternoon or evening. If you have difficulty sleeping, you should limit the consumption of coffee, tea, and caffeinated drinks after noon.
In addition, excess sugar consumption can cause fluctuations in blood sugar levels, which can cause surge and decreased energy that interferes with sleep.
Also read: 5 Foods That Should Be Avoidated At Dinner, Make Difficulty Sleeping
Choose foods with a balance of protein, healthy fats, and fiber to keep the energy level stable throughout the day.
4. Earlier dinner
Eating large portions too close to sleep can increase body temperature and cause digestive discomfort, which interferes with sleep.
So that the body does not accumulate a lot of fat, propose dinner hours and eat in small or medium portions.Ideally, dinner should be consumed three to four hours before going to bed to give the body enough time to digest food.
If you often feel hungry at night, choose healthy snacks like almond jam on wheat bread or apple slices.
5. Drinking Herbal Tea
Some types of herbal tea have natural soothing properties that can help relaxation and improve sleep quality.
Chamomile tea, valerian root, and passionflower are famous for its effects that calm the nervous system.
Also read: 4 Reasons Why After Eating Sleepy, Sleep Lack
Drinking a cup of warm herbal tea at night can be a soothing ritual before going to bed.
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