In general, if the basic diet includes adequate amounts of fruits and vegetables, they fulfill the biological and nutritional requirements according to our physical needs, due to this, body weight can also be controlled with good and full sleep.
However, research is difficult to recommend a specific bedtime diet plan for good sleep, as diet and sleep are complex issues and involve many physiological systems.
According to experts, instead of eating too much of harmful food, we should include nutritious foods in our diet.
Adequate amounts of a variety of nutritionally rich vitamins and minerals that improve virtually all of our psychological systems are key to good health and restful sleep.
According to experts, the following foods are important for this purpose.
Melatonin is actually a vertebrate hormone that regulates sleep in our body, it is an amino acid also known as tryptophan and it is found in abundance in proteins, such as dairy products, chicken, eggs and seafood. Also, eating pasta, bread, rice and potatoes in different food forms can lead to good sleep.
Waking up in the middle of the night thinking that it is harmful not to go back to bed without eating something should be abandoned immediately and instead one should read a book and drink some water and go to sleep and eat as much food as desired during the day. You should eat spicy foods.
One should not go to bed immediately after dinner, but should eat early at night and stay awake for a long time and walk around so that the food is digested. Therefore, it is better to have dinner two to three hours before going to bed, it leads to good sleep along with weight loss, while there is no complaint of acidity during sleep.
Drinking a glass of milk before going to bed at night is very beneficial because tryptophan and melatonin are two ingredients in milk and both of them are very beneficial for sleep and health experts recommend milk before going to bed at night for patients with sleep disorders. are
Nuts such as almonds, walnuts, pistachios, and cashews have been shown to aid in sound sleep, as they are also rich in minerals such as magnesium and zinc in addition to melatonin, but these foods should also be consumed long before bedtime and after dinner. During or evening tea should be consumed at the time of coffee.
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