Habits help to have a good night's sleep

One of the reasons for insomnia is the food you eat at dinner. Therefore, you should know the foods that are good for sleep as well as the foods that lead to your insomnia.

1. Tryptophan-rich foods

Scientists think a cup of warm milk can help us have a good night's sleep. Dairy foods that contain lots of tryptophan help sleep better and deeper. You can also find tryptophan in other foods like poultry, bananas, oats and honey.

2. Carbohydrate-rich foods

Carbohydrate-rich foods, such as dairy products, will help you get a better and deeper sleep. Therefore, you should use a small amount of Carbohydrate-rich evening snacks such as cereal, yogurt, crackers or bread and butter. You should avoid sugary foods in a snack before going to bed.

3. Eat light before going to bed

If you suffer from insomnia, eating a snack before bedtime can help you have a better sleep. But you should not eat too much this time as this will make you feel more sleepy due to the feeling of bloating.

4. Limit fat-rich foods

Studies have shown that the more fat you eat at meals, the harder it is to sleep at night. This will be another reason why you should avoid using high-fat foods.

5. Do not use caffeine drinks in the evening

A cup of coffee in the evening can make you sleepless all night. Caffeine in the coffee irritates the nervous system, making it difficult to sleep. In addition to coffee, other drinks such as chocolate, cola, tea, . are also rich in caffeine. To have a good night's sleep, you should only drink coffee in the morning and lunch.

6. Be careful with medications that contain caffeine

Some medicines contain caffeine, such as pain relievers, weight loss pills, diuretics, and flu medicines. Therefore, you should carefully read the instructions before using the drug because if used incorrectly, you may suffer from insomnia.

7. Say no to alcoholic drinks before going to bed

Alcoholic drinks can help you fall asleep faster, but it can also make you wake up at night, have nightmares during sleep or feel headaches after waking up. If you drink alcohol in the evening, then you should drink a glass of white water to help reduce alcohol content.

8. Don't eat too much at dinner

Eating in the evening will make you feel uncomfortable during sleep because the digestive system will slow down while you are sleeping. Therefore, you should eat dinner at least 4 hours before going to bed to help your stomach have enough time to digest.

9. Limit eating protein-rich foods before going to bed

Protein is an extremely important substance for our bodies. However, protein-rich foods are not a good choice for bedtime snacks because these foods affect your sleep. Therefore, you should replace protein-rich foods with a cup of warm milk along with some crackers in a snack before bedtime.

10. Do not eat plenty of water after 8pm

Drinking plenty of water during the day is good for our health, but drinking plenty of water or eating water-rich foods at night will affect your sleep because drinking plenty of water can make you wake up to go to the toilet. born at night.

11. Do not smoke before going to bed

Nicotine in tobacco is a stimulant that makes it difficult to sleep like caffeine. To have a good sleep, you should not smoke cigarettes before going to bed.