For bedtime: 5 foods that are good to eat at bedtime

It is not uncommon to feel hungry in the evenings, and some people are particularly hungry just before going to bed. At this time, the body undergoes many chemical reactions, the consequences of which are felt in the morning. What products will not only not bring harm, but will be useful if you eat them at night?

Almonds

Almonds are a source of many nutrients, for example, a 28 gram serving contains 18% of the daily requirement of phosphorus for an adult and 23% of riboflavin, one of the most important water-soluble vitamins.

Eating almonds regularly will also reduce the risk of exacerbating certain chronic diseases, such as type 2 diabetes and some heart diseases. Since nuts contain healthy monounsaturated fats, fiber and antioxidants.

Studies have shown that almonds have a direct effect on sleep quality. It, along with several other types of nuts, is a source of the hormone melatonin, which regulates a person’s biological clock and signals when it’s time to get ready for bed.

Almonds also contain magnesium, adequate intake of which helps improve sleep quality, especially for those who suffer from insomnia.

Türkiye

Turkey is high in protein: roasted turkey has almost 8 grams of protein per 28 grams serving. This element is important for maintaining muscle tone and regulating appetite. In addition, turkey contains vitamins and minerals such as riboflavin, selenium and phosphorus.

Some people feel tired or even drowsy after a hearty turkey meal. This is because it contains the amino acid tryptophan, which increases the production of melatonin, the sleep hormone.

The high amount of protein in meat can also be a cause of mild fatigue. Some studies have noted that moderate protein consumption before bedtime provides better sleep quality – among other things, a person sleeps more deeply and is less likely to wake up during the night.

Kiwi

One fruit contains only 42 kcal and a significant amount of nutrients, including 71% of the daily value of vitamin C for an adult. It is also quite a lot of folic acid, potassium and other useful trace elements.

Kiwi has a positive effect on the digestive tract, reduces inflammation and lowers cholesterol. This is due to its high content of dietary fiber and carotenoid antioxidants.

According to research, kiwi is one of the best foods to eat before bedtime. In a four-week experiment, 24 adults ate two kiwis every night an hour before bedtime. A month later, they fell asleep 42% faster than before participating in the study, woke up in the middle of the night 5% less often, and their sleep duration increased by 13%.

Sleep-stimulating effects are sometimes attributed to serotonin, which is also found in the fruit. This chemical helps regulate the sleep cycle.

Rice

It is believed that eating white rice at least one hour before bedtime can improve sleep quality.

One study compared the sleep patterns of 1,848 people and analyzed how it related to the amount of rice, bread and noodles consumed. It turned out that those who ate more rice slept longer and better.

Fish

Fish such as salmon, tuna, trout and mackerel are incredibly healthy because of their exceptionally high amounts of vitamin D.

The combination of omega-3 fatty acids and vitamin D in oily fish have a positive effect on sleep quality because they increase serotonin production.

In one study, men who ate 300 grams of Atlantic salmon three times a week for six months fell asleep about 10 minutes faster than those who ate chicken, beef or pork.

Not only are these foods good for sleep, but they have an overall positive effect on the body. They are rich in nutrients, minerals and vitamins that will improve your overall health.