Yogurt
Yogurt not only helps improve digestion but also supports sleep thanks to its calcium content, an important mineral that helps the brain use tryptophan to produce melatonin.
According to research from the Columbia University Medical Center, people with a diet rich in calcium often sleep deeply and are less likely to wake up at night.
Eat a bowl of unsweetened yogurt before bed.
Combine with bananas or nuts to increase effectiveness.
Fresh cheese
Cottage cheese contains casein, a slow-digesting protein that helps the body maintain a feeling of fullness throughout the night, thereby preventing middle- night waking due to hunger.
Research in the American Journal of Clinical Nutrition shows that casein in cheese supports sleep by stabilizing blood sugar and providing long-lasting energy.
How to use: Eat a small portion of cottage cheese with walnuts or blueberries before bed.
Avoid industrial processed cheese because it can contain a lot of salt and preservatives.
Turmeric milk
Turmeric milk not only helps improve digestion but also has the effect of reducing inflammation and supporting sleep. Curcumin in turmeric has the effect of reducing stress and anxiety, making it easier to sleep.
According to research from the European Journal of Neurology, curcumin has a protective effect on the nervous system, helping to improve sleep in people with stress sleep disorders.
How to use: Mix a spoonful of turmeric powder in a glass of warm milk, add a little honey to enhance the flavor.
Drink 30-60 minutes before bed to relax the body to the maximum.
Milk and banana smoothies
Bananas are a food rich in magnesium and potassium, which help stretch muscles and reduce nerve tension. When combined with milk, it provides a rich source of tryptophan, helping the brain produce serotonin, thereby making it easier to sleep.
According to research from the International Journal of Food Science & Nutrition, bananas and milk have the effect of increasing the amount of natural serotonin in the body, helping to improve sleep quality.
You can puree 1 banana with 200ml of unsweetened fresh milk.
You can add a little flaxseed or chia seeds to increase nutritional value.
