Sufficient sleep is essential, but some people are prone to insomnia and some have poor sleep quality. Nutrition experts have given 5 suggestions from a dietary perspective to help you avoid insomnia and sleep better.
According to the British Daily Express, nutritional therapist Eve Kalinik shared five tips to help people fall asleep quickly.
The first point is the time to drink coffee. Coffee is one of the most popular beverages in the West. In fact, in addition to coffee, tea and energy drinks such as Red Bull and Monster Energy all contain caffeine. It can help people wake up quickly after getting up in the morning, but it can also make it difficult for people to fall asleep at night.
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In fact, it just depends on the time of drinking coffee. Kalinik recommends drinking coffee no later than noon and no more than 2 to 3 cups of coffee a day.
The reason is that caffeine stays in your system for up to 12 hours, so if you drink coffee or energy drinks after noon, it’s harder to get a good night’s sleep.
The second point is to recommend eating foods that contain natural gamma-aminobutyric acid (GABA). GABA is an important neurotransmitter needed by the brain. Foods rich in GABA include green tea, black tea, oolong tea, active yogurt, as well as lentils, walnuts, oats and berries.
The third is foods rich in dietary fiber and fermented foods. These foods support the health of intestinal flora, which plays an important role in sleep quality.
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Tip number four might sound obvious, but Kalinik recommends eating three meals a day. Have healthy snacks, like an avocado sprinkled with chia seeds.
The fifth is about drinking. Some people drink a little before going to bed to relax themselves and fall asleep, but alcohol is also a diuretic. Getting up to urinate at night will interfere with sleep quality.
In addition, alcohol disrupts the production of adenosine, a chemical that helps you sleep, resulting in either deep sleep or restless sleep.
