Many studies have shown that the nutritional components in chicken, especially tryptophan - an essential amino acid - play an important role in the production of two sleep-regulating hormones, serotonin and melatonin.
Tryptophan helps increase serotonin production in the brain, thereby promoting relaxation and sleepiness. 100g of lean chicken contains about 250-300mg of tryptophan, enough to support serotonin metabolism in the body.
However, for tryptophan to work effectively, the body needs the support of carbohydrates. Therefore, eating chicken with a moderate amount of starch such as rice, sweet potatoes or pasta for dinner will help tryptophan enter the brain more easily, thereby improving sleep quality.
A study published in The American Journal of Clinical Nutrition showed that people who consumed foods rich in tryptophan and had a low glycemic index in the evening such as chicken and sweet potatoes slept 48% faster than the control group on average.
However, housewives need to note that when organizing meals for the family, they should not eat fried chicken or processed with a lot of fat at night, because fat slows down the digestive process, can cause bloating and hinder sleep.
To eat chicken to help you sleep well, you should choose the skinless chicken breast or chicken thighs; steam or boil; serve with complex carbohydrates such as brown rice or potatoes. Meals should be eaten at least 23 hours before bed to ensure good digestion and avoid affecting sleep quality.
