Foods that are beneficial to eat before sleep have been identified

A proper dinner can improve sleep quality and make falling asleep easier. Irina Popkova, a practicing nutritionist, told "Gazeta.Ru" about which foods help you fall asleep and which ones interfere.

The expert named foods that are beneficial to eat before bedtime.

Vegetables and fruits (bananas, kiwi, cherries) - contain melatonin and magnesium, which promote relaxation.

Slow carbohydrates (buckwheat, oatmeal, sweet potato) - help the body smoothly transition into rest mode.

Foods with tryptophan (turkey, pumpkin seeds, almonds) - participate in the production of the sleep hormone.

Herbal teas (chamomile, lemon balm) - calm the nervous system.

"Avoid fatty meat and sausages in the evening - they are difficult to digest and interfere with sleep. Coffee, strong tea, and chocolate contain caffeine, which energizes and interferes with falling asleep. If you have problems with this, caffeine-containing products should be excluded after 2:00 PM, or better after 12:00 PM. Spicy and salty dishes cause thirst and discomfort at night. Sweets and white bread provoke a sharp rise in blood sugar, disrupting sleep. It's optimal to have dinner 2-3 hours before bedtime with light dishes without these products," she explained.

The nutritionist listed three simple dinner rules for sound sleep.

Lightness - choose lean proteins (fish, chicken) and vegetables.

Balance - add complex carbohydrates and a small amount of healthy fats (avocado, nuts).

Timing - have dinner 2-3 hours before bedtime so that food has time to be digested.

"The ideal dinner for good sleep is light and balanced. Try to adjust your diet, and your sleep may become sounder in just a few days," she advised.