Easy to sleep, deep sleep with close food.

If you sleep hard, don't sleep well, or often wake up in the middle of the night, food really contributes because it's about substances like melatonin and serotonin that directly control sleep.

Let's focus on this group of foods. 👇

🌙 1.Food with Tryptophan

Is a precursor to "sleep hormones."

• Warm milk 🥛

• Banana 🍌

• Eggs 🥚

• Chicken breast

• Various nuts

👉 eating early evening and bedtime will make it easier to sleep.

🌙 2. Foods with natural melatonin.

Helps adjust the life clock

• Cherry 🍒

• Kiwi 🥝

• Grape

👉 Kiwis have research that helps sleep faster and sleep deeper.

🌙 3. Food with high magnesium.

Helps the body relax. Reduce spasticity.

• Green vegetables (kale, spinach)

• Avocado 🥑

• Pumpkin seeds

• Dark Chocolate (a little bit)

🌙 4.Complex carbohydrates (helps the brain relax)

• Brown rice

• Whole wheat bread

• Sweet potato 🍠

👉 helps tryptophan get into the brain better.

🌙 5.Drink helps sleep.

• Chamomile tea 🌼

• Warm milk

• Warm water mixed with a little honey

❌ Things to avoid before bed.

• Caffeine (coffee, tea, soft drink)

• Alcohol (Causing sleepiness but not deep sleep)

• Very fried / oily

• Heavy food before bed

💡 small tricks (as important as food)

• Eat 2-3 hours before bed

• Turn off the light / phone before bed

• Go to bed at the same time every day

👉 if you're still sleeping poorly (from where you used to say sleep is a problem), it may not be just about food alone, but it may also be about "stress hormones" or bedtime behavior.

# Eat well, sleep well # Healthy starts from eating # Hard to sleep