Did your mom ever suggest a warm glass of milk to help you sleep? She might have been onto something, according to emerging research in chrononutrition, which shows that the timing and choice of meals can improve sleep. Here are some tips from the latest findings:
1. Mediterranean Diet: Rich in fruits, vegetables, whole grains, fish, and unprocessed meats, this diet helps by reducing inflammation and boosting sleep-promoting hormones and neurotransmitters like serotonin and melatonin.
2. Early Dinners: Eating dinner at least two to three hours before bedtime can prevent sleep disruptions caused by digestion and body temperature changes.
3. Consistent Meal Times: Regular eating schedules help regulate your circadian rhythm, improving your sleep cycle.
4. Avoid Late Snacking: If necessary, opt for a light snack an hour before bed. Combining protein with healthy carbohydrates can facilitate the absorption of tryptophan, aiding sleep.
5. Limit Alcohol: While alcohol might seem to help with falling asleep, it actually reduces sleep quality and REM sleep.
6. Importance of Breakfast: Eating breakfast can prevent late-night cravings and is linked with better sleep quality, possibly due to overall healthier lifestyle habits associated with morning meals.
Studies also support the benefits of milk before bed, thanks to its tryptophan content, which aids in better sleep. So, following your mom’s advice and enjoying a glass of milk in the evening might just improve your sleep.
