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Doctors have named foods that you need to eat at night to sleep well

Food can affect the quality of sleep. British doctors on the pages of The Sun listed foods that should be included in your diet to sleep better.

Experts have warned that you should not rely on food if you have to go to bed soon, because a dense second or even third dinner – the enemy of sound sleep. An early evening meal, consisting mainly of protein, is what you need, according to doctors. The reason for this choice is that proteins help maintain a stable blood sugar level.

Here are some examples of high-protein foods that should be included in your diet:

  • turkey
  • chicken
  • nuts
  • lean meat
  • fish
  • tofu
  • beans and legumes
  • eggs

While high-protein protein shakes and yogurts can be an easy way to increase protein levels, it’s best to measure them, as they can also contain caffeine and high levels of sugar.
“Protein helps maintain a stable blood sugar level during sleep and switches the body from the adrenaline cycle to rest and digestion, while complex carbohydrates increase the availability of tryptophan in the bloodstream,” said doctors.

“Tryptophan is an amino acid that the body uses to produce serotonin and melatonin, relaxing neurotransmitters that slow down nerve movement and stop the brain from buzzing,” they added.

Earlier, experts included in the list of useful protein products that help to fall asleep – hummus (chickpea paste), almonds and walnuts. Yes, a doctor of psychiatry and sleep medicine Alex Dimitru said that if a person wakes up in the middle of the night, it may be because he is hungry.

He suggested adding hummus to the menu, as it is an excellent source of tryptophan, which the body uses to produce melatonin and serotonin. “Melatonin helps regulate sleep and wakefulness, and serotonin is believed to help regulate appetite, sleep, mood and pain,” he added.

The expert also noted that almonds and almond oil contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function, as well as stabilize heart rate. “Spread it on crackers, a banana or a lot of toast when you want to eat late at night. Be careful not to overdo it,” he warned, adding that it is enough to eat a spoonful of oil to feel full.

Walnuts are also a good product for normalizing sleep and relaxation. They contain several compounds that promote better sleep at night – melatonin, serotonin and magnesium. “Walnuts are great if you cut them and add them to a fresh salad, as well as as a filling for cereals or yogurt, or in themselves as a crunchy alternative to chips or more unhealthy nuts,” he added.

Earlier, the DIP wrote that “The doctor called the conditions under which the body itself quickly gets rid of excess fat.”

* This content, including tips, contains only general information. This in no way replaces a qualified medical opinion. Always consult a specialist or doctor for more information. We wish you good health, your DIP.

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