Foods for dinner to ensure a restful night's sleep

Many factors affect the length and quality of our sleep, including the dinner menu. By selecting the right foods, you can ensure your sleep is long and peaceful.

What should you eat for dinner to enjoy a deep, uninterrupted sleep? Check out the list of foods and drinks that should be included in the dinner menu. Thanks to them, you will sleep like a baby.

Dinner is an important meal and should not be skipped. It’s best to have dinner 3-4 hours before sleep. If the interval is shorter, digestive problems may occur; if it's longer, hunger may disrupt sleep. It is also essential to observe the so-called nightly fast. This means refraining from eating for 10-12 hours, which allows the body's natural cleaning mechanisms to clear the digestive system of food residues.

Dinner should be a balanced meal, which means it should include protein, fats, and carbohydrates. Moreover, studies indicate that the last meal of the day should contain tryptophan, an amino acid that produces serotonin. This neurotransmitter shortens the time it takes to fall asleep and improves sleep quality. The best sources of tryptophan are protein-rich foods: poultry, fish, seafood, dairy, and eggs, nuts, seeds, and legumes. Cherries also contain large amounts of melatonin and serotonin.

Anush Pervez, an expert from Sleepseeker, discussed what to eat and drink before going to bed in an interview with walesonline.co.uk. The top item on the list is turkey, a source of tryptophan and protein. The expert also advises not to overdo the amount of protein when preparing dinner.

Fatty fish are next, as they are rich in vitamin D. Anush Pervez explains that a lack of vitamin D can increase the risk of sleep disorders and difficulty sleeping; therefore, besides spending time outdoors, it is good to increase the intake of vitamin D-rich foods to improve sleep.

Herbal teas are also worth mentioning, especially chamomile, which helps reduce anxiety and ensures a more peaceful sleep. Honey (and the famous honey water) is another product that can benefit sleep. It contains glucose, which can lower the level of orexin in the brain—a neuropeptide that regulates wakefulness. Finally, the expert mentioned nuts—which are rich in melatonin. Due to their high level of this hormone, eating a handful of these nuts before bed can help improve sleep quality.