One of the causes of insomnia is the food you eat at dinner. Therefore , you should know well of the foods which are useful for better sleep and those who can not make you sleep tight.
Foods rich in tryptophan
Scientists believe a glass of warm milk can help us have a good sleep. For your information, dairy products contain tryptophan that helps for better and deeper sleep. You can also find tryptophan in other foods such as poultry, banana, oat and honey.
Foods abundant in carbohydrate
Carbohydrate-rich foods such as dairy products will help you get a good night. Therefore, you should take a little evening snacks that are high in carbohydrate such as cereal, yogurt, crackers or bread and butter. You should avoid foods high in sugar before bedtime.
Snack before bedtime
If you suffer from insomnia, a snack before bedtime can help you sleep easier. But you should not eat too much in this meal because this will make you feel more difficult to sleep due to the feeling of fullness.
Limit foods high in fat
Studies have shown that the more you eat fat in your measl, the more you find it difficult to sleep at night. This will be one more reason why you should avoid foods high in fat.
Do not drink beverages with caffeine in the evening
A cup of coffee in the evening can make you feel hard to get to sleep at night. Caffeine in coffee can irritate the nerve system. Besides coffee, other beverages such as chocolate, cola or tea…are also rich in caffeine. To have a good sleep, it is better if you only drink coffee in the morning and afternoon.
Be careful with medications containing caffeine
Some medications contain caffeine, for example painkillers, diet pills, diuretics and cold medicine. Therefore, you should read the instructions carefully before using them because if used improperly, it can make suffer from insomnia.
Say no to alcohol before bedtime
The alcohol beverages can help you fall asleep faster, nevertheless it can also make you often wake up at night or worse nightmares while sleeping or headache after waking. If you drink alcohol in the evening, then you should drink a glass of water in order to help reduce the concentration of alcohol.
Do not overfeed at dinner
Eat too much at night will make you feel uncomfortable while sleeping because the digestive system will slow down when you sleep. Therefore, you should eat dinner at least 4 hours before bedtime to help the stomach has enough time to digest.
Limit your intake of protein-rich foods
Protein quality is extremely important for our bodies. However, the protein -rich foods is not a good choice for a snack before going to bed because these foods affect your sleep. Hence, you should replace the foods abundant in protein with a glass of warm milk with a few crackers before bedtime.
Do not smoke
Nicotine in cigarettes is a stimulant that can cause sleeplessness, just like caffeine. For a good night, you should not smoke before going to bed.