Food to eat and avoid before bed скачать в хорошем качестве

Food to eat and avoid before bed

Eating the right foods before bed plays an important role in determining how well you sleep and how refreshed you feel the next morning. Light, calming, and nutrient-rich foods can help the body relax, support digestion, and encourage the production of sleep hormones. Foods such as warm milk, yogurt, and cottage cheese contain tryptophan and calcium, which support melatonin release and promote restful sleep. Bananas are another excellent option because they provide magnesium and potassium that help relax muscles and prevent nighttime cramps. Oats and whole-grain foods supply complex carbohydrates that stabilize blood sugar levels and support serotonin production, helping the body unwind naturally. A small portion of nuts like almonds or walnuts can also be beneficial, as they contain healthy fats and minerals that support brain and nerve relaxation. Herbal teas, especially chamomile or peppermint, are gentle on the stomach and help calm the nervous system before bedtime. In contrast, certain foods should be avoided close to sleep because they can interfere with digestion and rest. Heavy, fried, or fatty foods take longer to digest and may cause bloating or acid reflux when lying down. Spicy foods can irritate the stomach and lead to heartburn, making it difficult to fall asleep comfortably. Sugary snacks and desserts may cause blood sugar spikes, leading to restlessness during the night. Caffeinated items such as coffee, tea, energy drinks, and even chocolate stimulate the nervous system and block melatonin production, delaying sleep. Alcohol may seem relaxing at first, but it disrupts sleep cycles and reduces sleep quality. Making mindful food choices before bed supports better sleep, improved digestion, and overall well-being.