A Goodnight Drink: Warm Milk
For many, a warm glass of milk before bed is a familiar routine. But behind this lies an intriguing scientific story. According to Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, milk contains tryptophan, an amino acid that produces serotonin and melatonin. These two hormones are crucial in regulating sleep. “Drinking a glass of warm milk in the evening will help the body produce natural melatonin, thereby improving sleep quality,” shares Dr. Lam.
If you’re not a fan of whole milk, try soy or almond milk as a lower-sugar alternative that fits your dietary preferences. It’s best to drink milk about 30 minutes before bedtime to allow your body to absorb the nutrients.
Bananas: Rich in Potassium and Magnesium
Bananas are not only a healthy snack but also a “miracle fruit” for better sleep. According to nutritionist Le Thi Hai, Director of the National Nutrition Examination and Consultation Center, bananas are packed with potassium and magnesium. These two minerals help relax muscles and improve blood circulation. Additionally, bananas contain tryptophan, which aids in the production of serotonin, the hormone responsible for feelings of happiness and contentment.
A small tip: eat bananas in the afternoon or about 1-2 hours before bedtime. If you’re not fond of fresh bananas, opt for dried bananas or blend them into a delicious banana smoothie with milk.
Oatmeal: A Light and Healthy Dinner Option
Oatmeal is not only beneficial for heart health but also an excellent choice for those seeking better sleep. According to research published in Dan Tri newspaper, oatmeal is naturally rich in melatonin, helping the body achieve a relaxed state. Moreover, oatmeal provides complex carbohydrates, slowly and steadily increasing blood sugar levels, which promotes deeper sleep.
Get creative with oatmeal by preparing dishes like oatmeal porridge, oatmeal smoothies, or even a warm glass of oatmeal milk in the evening. This is certainly a tasty suggestion for those looking to diversify their daily menu.
Tofu: A Dish Rich in Isoflavones
Tofu is a familiar food in Vietnamese cuisine and an excellent natural source of isoflavones. According to research from Vietnamnet, the isoflavones in tofu help balance estrogen levels in the body, especially beneficial for menopausal women who often experience sleep disturbances. In addition, tofu is high in protein and fiber, keeping you satisfied without discomfort.
You can prepare tofu in various ways, such as tofu soup, tofu salad, or even crispy fried tofu. Enhance the dish’s nutritional value and appeal by adding some vegetables.
Walnuts: A Superfood for Sleep
Walnuts are often recommended by experts for those struggling with insomnia. According to ZingNews, walnuts are rich in natural melatonin, making it easier to fall asleep. Additionally, they contain omega-3 fatty acids, which have anti-inflammatory properties and support heart health—an essential factor in achieving restful sleep.
A small handful of walnuts each night before bed is a healthy treat. You can also incorporate walnuts into your breakfast cereal or bake delicious walnut treats.
Orange and Lemon Juice: Natural Relaxants
Oranges and lemons are not only immune boosters but also natural relaxants. According to Professor Nguyen Thi Minh Nguyet of Hanoi Medical University, orange and lemon juices are rich in vitamin C and potassium, reducing stress and strengthening the immune system. Notably, the vitamin C in these juices aids collagen production, supporting skin health and mental tranquility.
Enjoy a glass of fresh orange or warm lemon juice in the afternoon or before bedtime. However, avoid drinking too close to bedtime, as it may lead to frequent nighttime urination.
In Conclusion
Sleep is an essential aspect of our lives, but achieving a good night’s sleep every night can be challenging. Incorporate natural sleep aids like warm milk, bananas, oatmeal, tofu, walnuts, and orange or lemon juice into your daily diet. These foods will not only improve your sleep quality but also offer numerous other health benefits. Start today for a deeper, more refreshing sleep and a more energized tomorrow!
