Pay attention to people who are hungry before going to bed… 4 foods that will help you get a good night’s sleep with a full stomach

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Pay attention to people who are hungry before going to bed… 4 foods that will help you get a good night’s sleep with a full stomach

Reporter Seulbi Lee | Intern reporter Jeong Deok-young

Entered 2024/04/24 21:00

It’s almost time to sleep, but there are times when the belly clock rings without notice. I want to fill my stomach simply, but I’m worried that if I eat snacks or ramen, I’ll have trouble sleeping due to poor digestion. In this case, it can be helpful to eat foods that simply fill your stomach but do not interfere with your sleep.

◇Kiwi
Kiwi is a fruit with a sour taste that is easy to enjoy in one or two bites, and contains inositol and folic acid. Inositol and folic acid are important ingredients in the nervous system that help with nerve transmission functions, and are known to help with sound sleep. In fact, one study found that when 24 adults consumed two kiwis an hour before going to bed at night for four weeks, the duration and quality of sleep improved. However, before eating kiwi, it is best to brush your teeth first to ensure your dental health. Toothpaste ingredients protect the enamel layer of teeth and prevent teeth from being corroded by kiwi acid. After eating kiwi, rinse your mouth with water and brush your teeth after 30 minutes.

◇Banana
Bananas are rich in magnesium and potassium. These ingredients relax the muscles and help the body sleep. It also prevents muscle cramps. Potassium has the effect of excreting sodium from the body, lowering blood sodium concentration and reducing edema. If you have a severely swollen face every morning, we recommend eating bananas. Additionally, tryptophan and vitamin B6 in bananas help synthesize the sleep hormone melatonin and the happiness hormone serotonin. When melatonin and serotonin are secreted, you feel at ease and can sleep deeply.

◇Nuts (almonds, walnuts, peanuts)
▶Almond=Almonds are rich in tryptophan, so eating them promotes the synthesis of melatonin, which induces sleep. Tryptophan is an essential amino acid that the human body cannot synthesize on its own, so it must be supplied through food. Additionally, the magnesium in almonds relaxes muscles and helps the body reach a comfortable state. It also has the effect of lowering the level of cortisol, a hormone that interferes with sleep.

▶​Peanuts=The magnesium in peanuts also relaxes muscles and induces sound sleep. It’s a good idea to eat a handful after dinner, but it’s best to avoid nuts with added sugar.

▶​Walnuts=Walnuts increase melatonin content in the body. It is also rich in magnesium and calcium, so it is good for relieving insomnia. It also has a high lecithin content, which promotes the metabolism of cerebral tissue cells, making it effective for insomnia caused by stress.

◇Milk
Milk contains tryptophan, which promotes sleep. Cold milk can actually wake up your body’s senses and make you sleepy, so we recommend drinking it warm an hour before going to bed. Drinking a spoonful of honey can also help. Honey is a natural sweetener that relieves body fatigue. In fact, a study of people hospitalized in a cardiac ward found that those who drank warm milk and honey for three days had improved sleep quality.