How to sleep quietly: what to avoid and what to eat at bedtime

Nowadays, when stress and tense rhythm of life become everyday, quality sleep is a luxury. Not surprisingly, there are plenty of supplements and products on the market that promise to help you fall asleep and sleep well. However, we often forget that proper nutrition can be no less effective. So what should you eat to keep your sleep calm and what to avoid?

What to avoid at bedtime

According to nutritionist Kristen Carli, MS, RD, certain foods can become real sleep in front. It is best to avoid them at least two hours before bed.

1. Chocolate: Although you want something sweet in the evening, you can interfere with the high level of caffeine and sugar. Sugar causes blood sugar fluctuations that can awaken.
2. Caofeined tea: Although tea has less caffeine than coffee, it can still disturb sleep. Instead, choose a soothing chamomile tea or caffeine tea.
3. Carbonated drinks: Carbonated drinks, even without sugar, can cause bloating and discomfort that interferes with sleep.
4. Cheese: Cheese can cause digestive problems and heartburn. Some cheeses, especially mature, contain tyrosine, amino acid, which can awaken.
5. Citrus fruits: Citrus fruits increase acidity and can cause heartburn. They also act as diuretics, so you may need to get to the toilet more often. It is better to choose bananas, mangoes or pears.
6. Alcohol: While alcohol can help you fall asleep, it disrupts sleep quality. Instead, choose non -alcoholic cocktails.
7. Spicy dishes: Spicy food can cause indigestion and heartburn that hinders sleep.
8. Ice cream: Ice cream is high in saturated fat, which can cause insomnia and digestive problems.

What to eat to make sleep quiet

It is important not only to avoid certain products, but also to eat food that stimulates good sleep.

• Great: Magnesium helps regulate neurotransmitters who signal the brain and nervous system, and melatonin, a hormone that regulates sleep and alert cycles. Magnesium is rich in almonds, spinach, cashews, peanuts, black beans and avocados.
• Melatonin: Melatonin is found in cherries, grapes, tomatoes and oats.
• Triptophan: There is an amino acid that turns into serotonin in the body and then melatonin. Tryptophan is rich in turkey, chicken, milk, cheese, nuts, seeds and tofu.
• Vitamins: Vitamins A, B1, B6, B9, B12, C, D, E and K are also important for good sleep. They help regulate sleep cycles and reduce stress.

Other tips for good sleep

• Create a regular sleep schedule.
• Create a soothing sleep environment.
• Avoid screens at least an hour before bed.
• Take a relaxing activity at bedtime, such as reading a book or listening to soothing music.
• Be physically active during the day.

A complex approach must be followed to achieve quality sleep. Avoid sleep disturbing products, eat food -stimulating food and adhere to healthy sleep hygiene. You will then be able to enjoy a quiet and revitalizing sleep.

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