What is worth and should not eat before going to sleep: 30 products

Studies have shown that problems with sleep can lead to overeating and weight gain. In this case, the inability to fall asleep can be related to what you ate before heading to bed. It turns out that insomnia can be provided not only by radiation from gadgets, but also by what you eat in the evening. Some products disturb sleep, while others, by contrast, help to strengthen it. Let's start acquaintance with those that benefit!

Anything

If you go to bed with a strong sense of hunger, this can interfere with the process of losing weight. On the one hand, you will save calories, on the other hand, rumbling in your stomach will prevent you from falling asleep or waking up in the middle of the night. Eat at least a little more than two hundred calories. This will be enough to get rid of hunger.

Kiwi

These fruits help to sleep tight. Participants in the study who consumed two kiwis an hour before bedtime fell asleep thirty-five percent faster than people who did not eat kiwi. In addition to antioxidants, carotene and vitamins C and E, kiwi contains serotonin, which helps to fall asleep.

Cherries

Sleep is very important if you want your efforts in diet and exercise to produce results. It is a dream that allows you to recover from a workout. Cherries are perfect for strengthening sleep. If you drink a glass of cherry juice, you will sleep longer and harder. All because cherries contain melatonin, a hormone that signals to the brain that it's time for you to sleep.

Flakes with skim milk

Usually cereals are eaten for breakfast, however this is an excellent option for the evening. The milk contains the amino acid tryptophan, which stimulates the production of serotonin. In addition, foods rich in carbohydrates help to fall asleep more quickly.

Bananas

Bananas are an excellent source of potassium and magnesium. They help to fall asleep, relaxing the muscles. Studies have shown that magnesium positively affects the quality of sleep in people with insomnia, increasing the duration of rest and helping to wake up. In addition, bananas contain tryptophan, which helps in the production of serotonin and melatonin.

Almond

Nuts - this is another good source of magnesium, relaxing muscles. The almond handles the problem best, because it contains calcium. Calcium helps the brain process amino acid tryptophan into melatonin.

Spinach

Spinach is the best friend of a person suffering from insomnia. It is not only an excellent source of tryptophan, but also rich in folic acid, magnesium, B ₆ and C vitamins, which helps in the production of serotonin and melatonin. In addition, spinach contains glutamine, an amino acid that stimulates the body to rid itself of toxins.

Meat products

Tryptophan is also found in meat products, for example, in chicken without skin or in turkey. Even a small portion is enough to make your sleep stronger and deeper.

Low-fat yogurt

To fill the body with tryptophan, combine low-fat Greek yogurt, honey and bananas. Yogurt and bananas contain tryptophan, besides the bananas are rich in carbohydrates. If you are hungry, you can add oat flakes to the dish.

Peanut butter on whole grain bread

Whole-grained baking is very useful, because it contains vitamins and magnesium. Combine this bread with full tryptophan peanut butter, you can add honey and bananas.

Cottage cheese

Do not completely give up eating before going to bed, it will prevent you from losing weight. Instead of suffering from hunger, eat a little cottage cheese. It has a lot of protein, and also there is tryptophan. Mix cottage cheese with hummus or guacamole.

Tea with passionflower

What a problem the cup of tea can not solve! Many herbal teas have a good sedative effect, which they are provided with flavonoids. In tea with passionflower there are substances that help to relax and get rid of nervous tension.

Tea with Melissa

This is another relaxing tea - lemon balm is a natural sleeping pill. In addition, it helps fight various sleep disorders.

Valerian tea

Valerian has long been famous as a soft sleeping pills. People who use this tea, note the improvement in the quality of sleep.

Tea with hops

Hops have a hypnotic effect, so using it in tea helps fight insomnia. The researchers found that the cause is in the substances contained in the leaves. Hops help to cope with anxiety and acts like melatonin. This is a great way, but the listed below are harmful! These products should beware in the evenings.

Coffee and carbonated drinks

You probably know that caffeine stimulates the central nervous system. If you are sensitive to this substance, you will not be able to sleep for several hours.

Chocolate

Not too pleasant news for sweeties: chocolate prevents sleep. Dark chocolate also contains caffeine, which is why its use can interfere with sleep. If you are sensitive to caffeine, eat dark chocolate in the morning.

Alcohol

Alcohol does not help to fall asleep, contrary to common stereotypes. Yes, a glass of wine will help to relax, however the body will not be able to plunge into the deep sleep necessary for a real recovery.

Fatty foods

Forget about burgers and ice cream. Products with a high fat content the body digests longer, so they raise the energy level, rather than relax. In addition, fatty foods can cause bloating and indigestion, which also does not help you relax at night. In the morning after such a dinner you can not feel cheerful.

Flakes with a lot of sugar

Do not eat sweet flakes: they instantly raise the level of sugar in the blood, and then it drops sharply, which has a negative effect on sleep. Choose cereal, in which a portion accounts for less than five grams of sugar.

Hot pepper and spicy foods

Acute products perfectly stimulate metabolism, but prevent you from sleeping. Spices like cayenne pepper or tabasco accelerate metabolism with the help of capsaicin, which in some cases causes heartburn.

Protein or fatty supper

You may think that a protein-rich supper will ensure satiety for a long time. Studies have shown that a tight dinner disturbs sleep and interferes with the production of serotonin.

Dried fruits

The use of a large number of foods high in fiber can cause indigestion and colic that will disturb your sleep.

Water

Do not drink right before bed. As a result, you wake up several times to visit the toilet. Try to drink less fluids three hours before bedtime.

Pizza

A slice of pizza will help to satisfy hunger, but the next day you will feel tired. The combination of fatty cheese and acid in tomato sauce negatively affects the quality of sleep.

Mint

Give up mint candies in the afternoon. Peppermint can cause heartburn, so it is best to avoid it in the evening.

Green tea

Green tea is a great way to burn excess fat, but do not drink it before bed. It contains caffeine, as well as stimulants such as theobromine and theophylline, which increase the rate of heartbeat.

French fries with ketchup

Fast food disturbs sleep. In potatoes a lot of fat, in addition, in ketchup high acidity, as a result, you will be tormented by heartburn.

Crude onion

Onions can cause gasification, which will create pressure in the stomach. Not the most pleasant feeling when you're trying to sleep.

A large amount of food

Do not starve before going to bed, but eating too is harmful. As a result, the body will work for a long time over the digestion of food, which means that you will not be able to rest.