Foods containing complex carbohydrates
Add whole wheat bread, cereals, pasta, crispy cookies and brown rice - foods that contain complex carbohydrates. Avoid foods containing simple carbohydrates such as white bread, refined pasta and sweets such as cookies, cakes, toast and other sugary foods. These often reduce serotonin levels and do not support sleep.
Lean protein
Lean protein found in low-fat cheese, chicken, and fish. These foods are rich in the amino acid tryptophan - which can increase. serotonin. Tryptophan is also found in egg whites, soybeans, and pumpkin seeds. On the contrary, avoid greasy cheeses, chicken wings or fried fish because they are difficult to digest and can make it difficult for you to sleep.
unsaturated fats
unsaturated fats are not only good for the heart but also improve serotonin levels, found in peanut butter and nuts such as walnuts, almonds, cashews, and chestnuts. Avoid saturated fats and trans fats (found in French fries, bim bim or greasy snacks) as they reduce serotonin.
Foods rich in magnesium
Like tryptophan, magnesium is also associated with better sleep quality. When choosing vegetables for dinner, add leafy greens like spinach - rich in magnesium. Nuts, avocados, and black beans are also rich sources of magnesium.
Drinks
Some drinks can help or interfere with sleep. Warm drinks before bed such as milk or herbal teas such as chamomile and mint are very beneficial. For caffeinated drinks, Kirkpatrick recommends that if you have difficulty sleeping, drink your last drink before 2pm. Caffeine affects differently to different people, and just a small amount can keep you alert.
Fresh herbs
Some fresh herbs have a soothing effect on the body. For example, sticky rice and basil contain compounds that help reduce stress and support sleep. However, spices such as red chili or black pepper should be avoided in the evening because they have a stimulating effect.
Snacks that help you sleep easily
Some options can help you sleep better, reduceot-the-ast: Bananas eaten with low-fat yogurt; low-fat cottage cheese with a few pieces of whole-wheat pita bread; whole-wheat cookies with peanut butter; apples eaten with fiber mozzarella cheese; sour cherry juice.
