Do you want to eat something before bed to improve sleep quality ? Are you standing by the fridge looking for a snack to quell your hunger at night? Do you regret after eating at night and wish you hadn't? Then stop regretting your night eating by heeding my healthy advice.
Before going to sleep or late at night, our stomach can be scraped. But still, eating at night is not a good habit because it can be difficult for our stomach to digest that food. That's why if you say you need to eat before going to sleep at night, you can suppress your hunger by eating something light and have a healthy sleep.
Some dietitians say that foods that will keep our blood sugar levels stable while we sleep, help burn fat and help rebuild muscles during sleep can be beneficial when eaten before sleep. In addition, the natural latex mattress will increase your sleep quality and help you sleep more soundly.
Tryptophan in the content of avocado makes you feel good and helps you sleep by relaxing your body. Therefore, avocado is a food rich in magnesium and tryptophan that can be eaten before going to sleep .
Fruits you can eat before bed
Banana
Banana is one of the fruits that can be eaten before going to sleep. Because bananas contain magnesium and potassium. Due to this content, it relaxes the muscles and we sleep with a more comfortable body while sleeping. It also provides the production of serotonin, the happiness hormone, and melatonin, which helps us sleep better. So it prepares us for a deep sleep.
Banana is still a good option as a night snack, even if it is not recommended for those who want to melt the fat in the belly area.
Kiwi
Kiwi also contains vitamin C, folic acid and potassium. Because of this content, it is successful in suppressing appetite. Eating kiwi before going to sleep helps protect the digestive system, reduce inflammation, and reduce cholesterol.
In a study, it was observed that when people with sleep problems ate two kiwis 1 hour before going to bed, their sleep duration increased by 13.4% and their sleep quality increased by 5.41%. So there is a strong connection between kiwi and sleep.
Cherry
Cherry is the fruit that improves sleep quality the most in the list of fruits that can be eaten before sleep . It reduces your sweet cravings and makes it easier to sleep, while helping you lose weight or keep fit.
In some studies, it has been observed that cherries increase sleep quality and reduce sleep problems.
Apple
When you eat the apple, which contains plenty of fiber and vitamin C, before going to sleep, it relaxes your body and breathing and allows you to sleep easily. It satisfies your sweet cravings and keeps you full throughout the night. In addition, when eaten before going to bed, it soothes body and mental fatigue and thus helps you fall asleep much more comfortably.
avocado
Other foods you can eat before going to sleep
Almond
Almonds, which contain magnesium and tryptophan, help your body relax and sleep better.
Experts say that consuming almonds before going to bed is very beneficial for health. If you have a sleep problem, you can have a regular and healthy sleep by eating almonds before going to sleep.
Walnut
Walnuts are rich in melatonin. The hormone melatonin, which is secreted during sleep, increases the quality of sleep and ensures that sleep is regulated. Therefore, walnuts are one of the beneficial foods that can be eaten at night when hungry.
Honey
A little sugar before going to sleep helps your brain get more efficiency from sleep. For this, honey is recommended as the healthiest sugar-containing food.
Eating a teaspoon of honey both suppresses the sweet crisis and prevents them from waking up in the middle of the night. How Does? Honey contains glycogen, so consuming honey before going to sleep will help you curb the adrenaline rush and get a good night's sleep. In addition, honey contains polyphenols, an organic chemical that may combat depression. Therefore, if you consume honey before going to bed at night, you will also protect your psychological health.
Oat
Thanks to the melatonin and B vitamins it contains, oats stimulate the release of serotonin and help you sleep better by providing a quality, uninterrupted night's sleep.
Oats are a natural source of melatonin, which regulates your sleep/wake cycle. What he does is; adjusting your sleep cycle so that you can feel sleepy at night. In other words, it helps you regulate sleep disorders.
Yogurt
If you prefer to eat probiotic yogurt before going to sleep, it will both facilitate the digestion of what you eat during the day and offer you a comfortable sleep.
Eating yogurt before going to bed at night won't make you bloated, but it will provide you with important nutrients and amino acids like tryptophan that will help you sleep better. To avoid taking in excess calories, you can choose to eat fat-free yogurt and have a comfortable sleep.
Drinks you can consume before going to sleep
Herbal teas
Drinks are much more effective in terms of sleep patterns as they mix with the blood. If you want to regulate your sleep, you can have a comfortable sleep by choosing natural herbal teas.
For a comfortable sleep, you need to drink relaxing and beneficial teas such as "chamomile tea, lemon balm tea, fennel tea, linden". If you drink these teas hot 1 or 2 hours before going to sleep, your sleep quality will increase and you will find yourself in a deep sleep.
Milk
Are you having trouble falling asleep? Then plenty of calcium in milk will help you. If you drink a glass of milk before going to bed, you can fall asleep easily and you will feel rested when you wake up.
With the calcium you get from milk, you can easily transition into REM sleep and get rid of harmful toxins. In addition, if you drink milk before going to bed, the enzymes in the milk allow the creation of proteins that give energy to your body, and you will feel much more energetic and fit when you wake up in the morning.
Ayran
It is known by everyone that ayran is good for sleep problems and brings sleep. If you have trouble sleeping at night and don't like milk, you can prefer buttermilk. Consuming a glass of buttermilk a few hours before going to sleep will help you have a sound sleep.
Some experts argue that buttermilk is also effective on the nervous system. Drinking ayran before going to sleep relieves fatigue and relaxes the muscles, which has positive effects on the nervous system.
