According to experts, complex carbohydrates in sweet potatoes help increase the absorption of tryptophan - an amino acid needed to synthesize serotonin and melatonin, two important hormones that regulate sleep. When serotonin and melatonin levels increase, the body can easily fall into a state of relaxation and natural sleepiness.
Sweet potatoes also contain a significant amount of magnesium a mineral that plays an important role in soothing the central nervous system. Research shows that people who supplement magnesium in their daily diet significantly improve sleep quality, especially in older adults.
Time to eat sweet potatoes to sleep well
The way to eat sweet potatoes to sleep well is to eat them in the evening, 1-2 hours before bed. Boiled or steamed sweet potatoes are the best choice, avoid frying or baking with butter, sugar because fat and simple sugar can cause indigestion, affecting sleep. According to the recommendation of eating a small portion, about 100150g sweet potatoes with a little light protein such as low-sugar Greek yogurt or a handful of almonds, will help balance blood sugar, limiting the phenomenon of staying up late.
In addition, sweet potatoes also contain potassium - a substance that helps stretch muscles and reduce blood pressure, thereby increasing the ability to relax while sleeping. The Sleep Foundation also emphasizes the role of potassium-rich foods such as sweet potatoes in improving sleep in people with mild insomnia.
Sweet potatoes are a golden food for sleep if eaten properly: Boil/hammer, eat in moderation, combine with light protein and eat 1-2 hours before bed. This method not only supports sleep but also brings many comprehensive health benefits.
