This article is a translation of the following Japanese article:
Original: 眠りにいい食べ物・飲み物まとめ｜夜ぐっすり眠るための栄養習慣
“What should I eat before going to bed?”
“Are dinner and drinks related to sleep?”
Actually, Daily food and drinks have a big impact on the quality of your sleep.
By being aware of nutrients that support sleep,
- Sleep better
- Difficulty waking up during the night
- It’s easier to wake up refreshed in the morning
You can expect changes such as:
Author: “It’s surprising how simply changing what you eat can change your sleep.”
What are the main nutrients related to sleep?
First of all, let’s learn about the nutrients that are closely related to sleep.
● Tryptophan
An essential amino acid that is a material for the sleep hormone melatonin.
● Magnesium
A mineral that suppresses nervous excitement and helps relaxation.
● Calcium
Supports melatonin production.
● ビタミンB group
Adjusts nerve function and supports sleep rhythm.
The key is to be aware of foods and drinks that contain these ingredients.
Foods that are good for sleep [Recommended foods]
① Milk, yogurt, cheese (dairy products)
For dairy products
- Tryptophan
- Calcium
and is a staple food that supports sleep.
The custom of drinking a glass of warm milk before bed has been known for a long time.
Author: “Hot milk makes you feel so relieved.”
② Banana
Banana is
- Tryptophan
- Magnesium
- Vitamin B6
and is popular as a snack before bed.
It has a sweet taste, so it is also recommended for people who want something sweet at night.
③ Nuts (almonds, walnuts, etc.)
For nuts
- Magnesium
- Good fats
Contains to help you relax.
However, it is high in calories, so don’t eat too much.
Author: “A handful” is just the right amount.
④ Soy products (tofu, natto, soy milk)
Soybean products
- Tryptophan
- Magnesium
- B vitamins
in a well-balanced manner and is easy to incorporate into Japanese food lovers.
It’s also great to add chilled yakko or natto to your dinner.
⑤ Carbohydrates such as white rice and oatmeal
An appropriate amount of carbohydrates helps tryptophan reach the brain.
People who are extremely restricting their sugar intake may find it difficult to fall asleep and wake up in the middle of the night.
Author: “If I skip dinner, I sometimes have trouble sleeping.”
Drinks good for sleep [Recommended before bed]
① Hot milk
It is said that hot drinks tend to make the parasympathetic nervous system dominant than cold drinks.
- Relax your mind and body
- Easily warms hands and feet
.
② Herbal tea (chamomile, rooibos, etc.)
Caffeine-free herbal tea is perfect before bed.
Chamomile, in particular, is known for supporting relaxation.
Author: “The scent alone will tell your body that it’s almost time for bed.”
③ White hot water (sayu)
It may be surprising, but hot water is also recommended.
- Warms the internal organs
- Adjust the autonomic nervous system
.
Since it is less irritating, it is also suitable for people with sensitive stomachs.
④ Soy milk (no adjustment)
Soy milk contains tryptophan derived from soybeans and is a useful substitute for people who don’t like milk.
Ideal is the unadjusted type rather than the sugar-containing one.
Foods and drinks to avoid for sleep
Know not only what is good, but also what you should avoid.
● Drinks containing caffeine
- Coffee
- Green tea
- Energy drink
→ A guideline is to refrain from taking it 6 to 8 hours before bedtime.
● Alcohol
You may find it easier to fall asleep, but
- Wake up more easily during the night
- Decreased deep sleep
The effects are known.
Author: “A nightcap feels good, but it tends to lower the quality of your sleep…”
● Fatty meals/late night snacks
It takes time to digest.
- My stomach and intestines can’t rest
- Leads to sleeplessness
Sometimes.
Timing of eating is also important
Even foods that are good for sleep can have the opposite effect if eaten too late.
- Dinner: 2 to 3 hours before bedtime
- Snack: Small amount one hour before bed
is a guideline.
Summary | Sleep can be changed by “nighttime eating habits”
Be conscious of foods and drinks that are good for sleep.
- Sleep goes smoothly
- Hard to wake up during the night
- Easy to wake up in the morning
It becomes easier.
No special supplements or expensive foods are required.
Just making a few adjustments to your daily diet is all you need.
Author: “A body that can sleep properly is made from the food you eat every day.”
