Nutrition experts believe that choosing the right type of soup and time to use it in the evening can help soothe the nervous system, stabilize body temperature and improve sleep quality.
Pumpkin soup, rich in magnesium and natural tryptophan
Pumpkin is a familiar ingredient, easy to process and rich in nutrients beneficial for sleep. Pumpkin contains magnesium, a mineral that helps relax muscles and the nervous system, and also participates in regulating the body's circadian rhythm. When cooked into soup, pumpkin creates a natural sweet taste, easy to digest and does not cause heavy belly in the evening.
According to American nutritionist Dr. Michael Breus, also known as "The Sleep Doctor", evening snacks rich in magnesium and complex carbohydrates can help the body produce serotonin, the precursor to the hormone melatonin, thereby helping to fall asleep faster. Pumpkin soup, if not too salty or high in fat, is a suitable choice about 1-2 hours before bedtime.
Chicken soup with ginger, warms and soothes the digestive system
Not only is it a dish for colds, chicken soup is also considered a mild sedative if used properly. Chicken provides tryptophan, an amino acid involved in the production of serotonin and melatonin, while ginger helps warm the body, stimulates digestion and reduces bloating sensation.
According to British nutrition professor Dr. Sarah Brewer, warm, easy-to-digest dishes in the evening help the body reduce physiological stress, stabilize central body temperature, an important factor for starting sleep. She believes that low-fat, seasoned chicken soup and eaten in moderation can bring a feeling of relaxation and comfort compared to protein or fatty dinners.
How to eat soup to avoid counterproductive effects on sleep
Experts recommend using warm soup, not too hot, avoid spicy or many stimulating spices such as chili, pepper. The appropriate time is 60–120 minutes before bedtime, helping the body have enough time to digest.
When simplely prepared and eaten properly, a bowl of warm soup not only soothes the stomach but also becomes a gentle "bridge" to bring the body into a deeper and more complete sleep.
