Supplementing foods rich in tryptophan
Tryptophan is an essential amino acid that helps the body produce serotonin and melatonin - 2 important hormones that regulate sleep cycles.
Foods rich in tryptophan include chicken, fish, eggs, milk, pumpkin seeds, almonds and soy.
Increase magnesium and calcium in meals
Magnesium has a calming effect on the nervous system and relaxing muscles, while calcium helps the brain use tryptophan to produce melatonin.
Deficiency of these minerals can lead to poor sleep and prolonged insomnia.
Limit coffee, tea, energy drinks and alcohol
Caffeine can make you alert and have difficulty sleeping if consumed in the afternoon or evening. Although alcohol can help you fall asleep easily at first, it does not make you sleep deeply and wake up easily in the middle of the night.
Eat on time, avoid eating too much or too much before bed
Eating too much or eating right before bed can cause indigestion, heartburn and affect sleep. On the contrary, hunger also makes you difficult to sleep or wake up easily.
Eat a light dinner and sleep at least 2-3 hours before bedtime to give your body time to digest.
Drink enough water but limit drinking a lot in the evening
Drinking enough water throughout the day helps the body function well, however, drinking plenty of water before bed can make you wake up in the middle of the night to urinate. Maintain a regular water drinking habit and reduce your evening drinking.
Avoid foods high in sugar and refined starch
Consuming a lot of sugar and processed starch can cause fluctuations in blood sugar, making it difficult to sleep or wake up in the middle of the night.
Instead, you should choose whole grains, fresh vegetables, and quality protein sources to support sleep.
