Dietitians share foods that help you sleep by promoting relaxation and improving sleep quality, plus, foods to avoid before bed.
Breakfast is always touted as the most important meal because it fuels the body for the day ahead. But going to bed with an empty stomach, or one that’s not nutritionally satiated, can be just as bad as skipping your morning smoothie. “Eating food is similar to putting gas in your car,” explains Maggie G. Lyon, R.D., C.D.N., a practitioner in residence of hospitality and tourism management at the University of New Haven.
Dairy also contains tryptophan, says Coe, which can increase serotonin levels in the brain and promote relaxation. Dairy also contains a type of protein, casein, that digests more slowly than others. “Casein protein provides a steady supply of amino acids over several hours, which can support muscle recovery and growth overnight,“ she adds. “This can help promote deep, consistent sleep by not allowing blood sugar levels to dip, which can impact sleep quality.
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