How to eat and drink to help you sleep well

Sleep regulates the body’s biological clock, helps the brain rest, eliminates stress, fatigue, and enhances concentration and memory. Lack of sleep causes stress, increasing the risk of mental health disorders such as depression, anxiety disorders, and weakened immune system.

MSc. Nguyen Thi Phuong, Department of Nutrition, Tam Anh General Hospital, Hanoi, said nutrition and sleep are closely related. A diet low in fiber, high in saturated fat, and high in simple sugars negatively affects sleep. On the contrary, a correct, sufficient, and scientific diet contributes to supporting the treatment of sleep disorders.

Doctor Phuong suggests choosing the following foods to help improve sleep.

Foods rich in melatonin

Melatonin is a hormone that regulates the sleep cycle. Foods rich in melatonin such as pineapple, oranges, bananas, grapes, mushrooms, meat… are encouraged to be eaten more to support increased melatonin production, thereby enhancing sleep quality.

Foods contain tryptophan and serotonin

Serotonin is synthesized in central nervous cells and has the function of regulating mood, anger, appetite, sleep, and cognition. Serotonin participates in the production of the sleep hormone melatonin.

Tryptophan is the main precursor for synthesizing serotonin and melatonin, supporting sleep regulation and improving mood. The body produces serotonin through tryptophan – an essential amino acid found in many foods.

Food groups containing a lot of protein such as turkey, eggs, salmon, beef, milk and dairy products such as yogurt, cheese… are rich in tryptophan. Seeds and nuts such as almonds, walnuts, sesame seeds, pumpkin seeds; Beans such as soybeans, lentils, green beans, black beans… also provide tryptophan. In addition, tryptophan is also found in complex carbohydrates (carbs) from oats, brown rice, sweet potatoes, whole grains, whole grain bread; fruits like bananas, pineapples, kiwis, cherries.

Complex carbs

Meals high in carbs, especially at dinner, reduce melatonin secretion. Therefore, Dr. Phuong encourages each person to have a diet rich in complex carbs containing lots of fiber, limiting the use of refined carbs to enhance sleep quality.

Prioritize choosing complex carbs such as whole grains, whole wheat bread, brown rice, oats, and sweet potatoes. These foods, when combined with other tryptophan-rich foods, help optimize melatonin synthesis.

Foods rich in magnesium

Magnesium is also an agonist of the neurotransmitter GABA (Gamma-aminobutyric acid), which plays a role in regulating sleep. The body is provided with a sufficient amount of magnesium, which contributes to enhancing central nervous system function, creating a feeling of comfort and good sleep.

Magnesium is found in green leafy vegetables, avocados, pumpkin seeds, and black beans. These foods also contain high levels of vitamins and minerals, which can promote sleepiness and stimulate deep, long-lasting sleep naturally.

Beneficial fats

Some fats found in fish oil, avocado, olive oil, nuts such as almonds, walnuts, chia seeds… increase serotonin levels, improve sleep quality, and are beneficial for heart health. People need to limit foods high in saturated fat and trans fat from ready-to-eat foods, fast food, fried foods, and animal fats because they can cause a decrease in serotonin levels.

Light drinks

Warm milk, herbal tea such as chamomile, mint tea, lotus tea, help fall asleep quickly. Dr. Phuong recommends that people with insomnia should avoid drinks containing caffeine including coffee, black tea, soda, chocolate, and energy drinks, 6 hours before going to bed.

Besides adjusting diet, each person needs to change their lifestyle, limit stress, exercise regularly, sleep and wake up at the same time, and not eat too much before bed… to improve quality. amount of sleep. Maintain daily sleep hygiene by preparing a comfortable bed, adjusting the room temperature appropriately, and limiting noise and blue light.

Dr. Phuong added that insomnia is not a disease that directly endangers life, but if prolonged it can affect the patient’s health and quality of life. People with insomnia should go to medical facilities for examination and treatment.