The quality of sleep depends on what you ate.

What are foods that help with sleep?

Milk and bananas, rich in magnesium and tryptophan, are representative foods that help with sleep.

In the case of milk, tryptophan helps produce serotonin and melatonin, promoting restful sleep. Calcium, potassium, and vitamin B1, which are known to be abundant in milk, stabilize nerves and aid in comfortable sleep. Warm milk also raises body temperature, maximizing relaxation effects.

Bananas, like milk, are rich in tryptophan and potassium, which help promote restful sleep.

However, since it takes about an hour for tryptophan to reach the brain, it should be taken with some time to spare. Excessive intake may actually negatively affect sleep, so maintaining an appropriate amount is important.

 

 

 

What effects do the foods that should be avoided have that interfere with a good night's sleep?

 

Salad

Salads are not suitable to eat at night. Raw vegetables and fruits rich in dietary fiber require a lot of energy for digestion, so consuming them at night can cause bloating and indigestion.

Truman recommends eating salads during the daytime when metabolism is high and said, "Salads made with roasted vegetables are also a good choice. Cooked vegetables are easier to digest compared to raw vegetables."

 

Processed meat

Processed meats contain a lot of salt, which can cause thirst and anxiety. According to research by the European Society of Endocrinology, salt consumed before sleep delays bedtime and increases the likelihood of waking up during sleep, thereby reducing sleep quality. Additionally, preservatives found in processed meats can disrupt hormonal balance and cause inflammation.

 

Fermented foods

Fermented foods such as kimchi and pickled vegetables can also cause bloating and acid reflux, so caution is advised. Fermented teas like kombucha can cause similar symptoms, so it is best to avoid them before bedtime.

 

Spicy food

Spicy foods can cause stomach pain and disrupt sleep. In particular, chili peppers containing capsaicin can lead to stomach pain and a burning sensation in people with digestive issues.