Spinach soup with shrimp
Spinach contains high levels of magnesium, which helps relax muscles and nerves. Magnesium has also been shown to play an important role in regulating melatonin, the hormone that controls sleep cycles.
When combined with shrimp, this soup provides more tryptophan - the amino acid needed for the body to synthesize serotonin, thereby promoting a feeling of relaxation.
According to a study published in Nutrients, a diet rich in magnesium helps improve sleep quality in adults, especially those who are often sleep deprived.
Oatmeal porridge with warm milk
Oatmeal is a food rich in complex carbohydrates, helping the body increase serotonin production, thereby creating a feeling of security and easily falling asleep.
When cooking oatmeal porridge with warm milk, the body also receives tryptophan, an important compound for the synthesis of melatonin.
A study by the American Journal of Clinical Nutrition shows that people who eat dinner with carbohydrate-rich foods fall into sleep 50% faster than those who eat less carbohydrates.
Milk contains calcium to help the brain use tryptophan more effectively, helping to sleep deeper and more stably.
Pan-fried salmon with vegetables
Salmon is not only good for the heart but also has special benefits for sleep. Omega-3 and vitamin D in salmon help regulate serotonin, supporting the natural sleep cycle.
Eating salmon for dinner with steamed or boiled vegetables is both nutritious and does not cause belly weight.
Research published in the Journal of Clinical Sleep Medicine shows that people who regularly eat salmon have a longer sleep duration and better sleep quality than those who eat less fish.
Dr. Wendy Hall, a nutritionist at King's College London, emphasizes that an omega-3-rich fish dinner can improve circadian rhythm and help you wake up more refreshing in the morning.
With the above dishes, you should eat them at least 2-3 hours before bed to avoid bloating and reflux.
Avoid foods high in oil, spicy or caffeinated because it can cause difficulty sleeping.
Combined with the habit of turning off electronic devices, keeping the bedroom quiet and cool for better quality sleep.
