Sleep plays an essential role in physical and mental health. One of the factors that greatly affect sleep quality is diet, especially the consumption of foods containing tryptophan - an amino acid that plays an important role in the synthesis of neurotransmitters that help regulate sleep.
Among the food sources rich in tryptophan, chicken is a popular and effective choice.
Research shows that chicken contains about 0.24 grams of tryptophan per 100 grams, making it one of the foods rich in easily digestible tryptophan. Tryptophan helps the brain produce serotonin - a neurotransmitter and melatonin - a hormone that controls sleep cycles.
According to the National Sleep Foundation, supplementing tryptophan through diet, combined with mild carbohydrates, can increase the absorption of tryptophan into the brain, thereby helping to sleep faster and deeper.
Eating chicken to support good sleep should be done properly.
According to recommendations, it is best to eat chicken for dinner, 2 - 3 hours before bed, combined with complex starch sources such as brown rice, sweet potatoes or oats to support the absorption of tryptophan.
Therefore, housewives should prepare dinner with dishes made from chicken. However, avoid cooking them with fried or seasoned to taste too much salt. Because high fats and salt can increase the activity of the nervous system, causing difficulty sleeping.
The World Health Organization also recommends not to eat too much in the evening and should prioritize easily digestible foods such as poultry, fish, and green vegetables. Processing chicken by steaming, boiling or baking with low fat will both retain nutrients and not put digestive pressure on while sleeping.
Eating chicken properly - that is, eating just enough, at the right time and with the right preparation method - is a natural solution to support improved sleep quality based on science.
