Indeed, maintaining a proper feeling of fullness before bed can help improve sleep quality and avoid having trouble falling asleep or waking up during the night due to hunger. These are a few foods that are great to eat before bed, as they not only help relieve hunger, but also provide the nutrients your body needs, while being relatively easy to digest and not overburdening your stomach.
Dairy products, such as hot milk or yogurt, are rich in calcium and protein, which help relax the nerves and promote sleep. The warmth of hot milk also brings psychological comfort and enhances satiety.
Porridge: Multigrain porridge (such as millet, oats, lilies, etc.) is rich in dietary fiber, vitamins and minerals, which can increase satiety, promote gastrointestinal peristalsis and help digestion. These ingredients also have a calming effect and help to improve sleep quality.
Hot noodle soup, gnocchi soup: These foods are easy to digest and absorb, and when added to eggs and vegetables, they not only increase the intake of protein and vitamins, but also provide rich dietary fiber, which helps maintain intestinal health. Eating a small amount can satisfy hunger without causing a burden.
Hot soy milk: Soy milk is a low-energy, high-nutrient food rich in plant protein, vitamins and minerals. It feels full and does not cause excess energy, making it a good choice before bed. However, it should be noted that if you have lactose intolerance or soy product allergy, you should consume it with caution.
Fruits: While fruits are healthy foods, they should be consumed in moderation before bedtime. Fruits such as bananas and apples are rich in dietary fiber, vitamins and minerals, which can provide a certain feeling of fullness.
Oats: Oats are mainly composed of carbohydrates and dietary fiber, but are also rich in magnesium and melatonin.
Chamomile Tea: is a common herbal tea rich in flavonoid antioxidants, which have anti-inflammatory effects and help reduce the risk of chronic diseases, strengthen the immune system, reduce anxiety and depression, and improve skin health. Chamomile tea can significantly improve sleep quality because it is rich in apigenin, a natural brassy group that binds to certain receptors in the brain, causing feelings of drowsiness and reducing insomnia. People who drank chamomile tea daily fell asleep faster, woke up less often during the night, and had significantly improved sleep quality. At the same time, people who consume chamomile tea are also less likely to experience symptoms of depression, which is often associated with sleep problems.
When choosing these foods before bedtime, you should pay attention to eating them in moderation to avoid excessive consumption that may cause indigestion or affect the quality of sleep. At the same time, according to the individual's physique and health status, choose the food that suits you reasonably. Pay attention to the official account: Yuhan Nutrition Vocational Training School, systematically study nutrition, and get more published certification guides for dietitians and health managers, and dry goods in the industry. If you are interested in nutrition and want to know how to eat healthily every day, you can consider paying attention to this public account.