Do you often wake up or feel restless at night? Don't worry, there are plenty of food and drink options to help you sleep better and better. This nutritious food is quite diverse, ranging from rice, milk, to fish.
Sleep quality can be influenced by many factors, including nutritional intake. Various studies have shown that certain nutrients, such as magnesium, B vitamins, folate, protein, the amino acid tryptophan, and antioxidants, have been shown to play an important role in determining the quality of a person's sleep.
This is because nutritional intake plays an important role in regulating brain chemicals that function to control sleep hours and quality, such as melatonin and serotonin. That's the reason why certain foods and drinks can help you sleep better.
Choice of Food and Drinks to Help Sleep Better
There are several foods and drinks that are good to eat before bed to help you sleep soundly every night. The following is a selection of food and drink in question:
1. White rice
A number of studies show that consuming white rice in moderation, at least 1 hour before bedtime, is good for helping to overcome insomnia and improve sleep quality. This is because white rice can increase the performance of the amino acid tryptophan and the hormone melatonin which plays an important role in regulating sleep hours and quality.
So that the benefits can be maximized, you can combine white rice with protein intake that is high in tryptophan levels, such as chicken meat or eggs.
Instead, you are advised to limit the consumption of foods or drinks that are too sweet or contain a high glycemic index, such as bread, noodles, cakes, and sweets, because these foods can actually make it harder for you to sleep.
Fish is a good source of protein, omega-3 fatty acids, and vitamin D to improve sleep quality. Some types of fish that are classified as foods to help sleep better are salmon, tuna, tuna, and mackerel.
This type of fatty fish is known to increase the production of serotonin and melatonin in the body, so it can help sleep faster and soundly.
Various types of nuts, such as walnuts, almonds, pistachios, soybeans, and cashews, are also good sources of melatonin, protein, and minerals to help you sleep more soundly and quality. These foods are also good for insomniacs to improve their sleep quality.
So, if during this time you often find it difficult to sleep well, try to snack healthy with nuts before bed. Not only can you sleep better, nuts are also good for consumption as a healthy snack to reduce hunger and control weight. you know.
4. Tea chamomile
Drinking tea chamomile before bed you should also try to improve the quality of sleep. One of the most popular types of herbal tea, it contains antioxidants and substances that can induce drowsiness and reduce anxiety.
5. Milk and its products
Milk, cheese and yogurt, known as a good source of tryptophan consumed to help sleep more soundly and calmly. You can try combining low-sugar cereal with low-fat milk or a banana with yogurt low fat as a healthy snack before bed.
Those are some food and drink choices to help you sleep more soundly that you can try.
A good night's sleep not only plays an important role in productivity and mood throughout the day, but also brings many health benefits, including preventing chronic disease, maintaining a healthy brain, and boosting immunity. So, make sure you get a good night's sleep, at least 7–9 hours every night.
In addition to consuming a variety of food and drink choices, you also need to apply sleep hygiene and a healthy lifestyle, such as regular exercise, eating a balanced nutritious diet, reducing stress, and limiting caffeine and alcohol intake, to improve sleep quality.
You are also advised to limit fatty and too spicy foods before bed. This is because these foods can cause discomfort in the pit of the heart, especially in people who have ulcer disease or stomach acid disease.
If the methods above have been done but you still have trouble sleeping, snore often, and lack of concentration during activities due to not sleeping well, you should consult the problem with your doctor to get the right treatment.