Sweet potatoes
Sweet potatoes are one of the foods rich in complex starches, helping the body release stable energy and maintain blood sugar levels throughout the night.
In addition, sweet potatoes contain magnesium and potassium, two minerals that help relax muscles and reduce stress, facilitating better sleep.
According to research published in the American Journal of Clinical Nutrition (AJCN), a diet rich in magnesium helps improve sleep quality, reduce insomnia and midnight wakefulness.
Potassium in sweet potatoes also helps regulate heart rate and reduce blood pressure, helping the body relax before bed.
You should eat boiled or baked sweet potatoes 1-2 hours before bed to optimize the effect.
Brown rice
Brown rice is a source of complex carbohydrates with an average glycemic index, helping to provide gradual energy without spiking blood sugar levels, which is important for sleep.
Brown rice contains GABA (gamma-aminobutyric acid), a neurotransmitter that helps calm the nervous system and improve sleep quality.
A study in the Journal of Nutrition & Metabolism showed that GABA in brown rice helps reduce stress, anxiety and supports deeper sleep.
Brown rice also contains melatonin, an important hormone that helps the body regulate sleep cycles.
How to use: Eat a bowl of brown rice with green vegetables and light protein for dinner to support sleep.
Oatmeal
Oatmeal is a rich source of starch rich in tryptophan, an essential amino acid that helps the body synthesize serotonin - a neurotransmitter that has a sedative and relaxing effect.
Oatmeal also contains melatonin, which helps regulate sleep cycles naturally.
According to the World Sleep Society, people who consume oats in the evening sleep more deeply and are less likely to wake up than those who do not.
Eat oatmeal congee with warm milk or honey about 1 hour before bed to promote good sleep.
Bananas
Bananas are not only an energetic fruit but also contain resistant starch, which helps maintain stable blood sugar levels. In addition, bananas are rich in tryptophan, magnesium and potassium, which help relax muscles, reduce stress and improve sleep quality.
A study by the Stanford Sleep Center (Stanford Sleep Center) shows that tryptophan in bananas helps the body produce serotonin, thereby converting it into melatonin to help sleep better.
Eat a banana about 3060 minutes before bed to help your body relax.
