Diet is critical to sleep quality. The following 10 dietary recommendations will help you get rid of insomnia.

Proper sleep, enough time for insomnia and super high quality sleep are crucial for human health, because all organs, systems and biological functions of human body need rest and recovery during sleep. and work better.

Studies have shown that food choices can affect sleep quality

If you could choose foods to help you sleep better, would you? If you knew which foods interfere with your restful sleep, would you avoid them? Now is your chance to get a good night's sleep. While science isn't solid, paying attention to what you eat before bed can help.

1. Look for foods rich in tryptophan

We've all heard that warm milk can send us into dreams. Do you know why this is true? Because dairy contains tryptophan, a sleep aid, other good sources of tryptophan are nuts and seeds, bananas, honey, and eggs.

2. Carbohydrates

Foods rich in carbohydrates can help you sleep. So some good late night snacks might include a bowl of cereal and milk, nuts and crackers, bread and cheese, etc., which can help you sleep, but be careful not to eat too much to avoid being counterproductive.

3. Eat something before bed

If you have insomnia, food in your stomach can help you sleep. Drinking some milk will also help, but not too much. A heavy dinner will put a strain on your digestive system, causing your stomach and digestive tract to work overtime at night, making you feel uncomfortable and affecting quality of your sleep.

4. Limit fatty foods

Studies have shown that people who eat these foods regularly gain weight and tend to have sleep cycle problems. Why? Heavy meals can irritate digestive tract, which can lead to nighttime toilet breaks.

5. Beware of Hidden Caffeine

It's no surprise that an evening cup of coffee can disrupt your sleep. But don't forget foods that aren't obvious sources of caffeine, like chocolate, cola, and tea. For better sleep, eliminate caffeine from your diet 4-6 hours before bed.

6. Medicines may contain caffeine

OTC and prescription medications that may contain caffeine include pain relievers, diet pills, diuretics, and cold medicines. These and other medications can contain as much caffeine, if not more, than a cup of coffee. Check over-the-counter drug label or prescription drug package insert to see if your drug may interfere with sleep or cause insomnia.

7. Don't drink alcohol before bed

Alcohol can help you fall asleep faster, but you may not sleep well, wake up frequently, toss and turn, and even experience headaches, sweating, and nightmares. To sleep well, it is better to abstain from alcohol 4-6 hours before bedtime.

8. Do not overeat at dinner and try to eat less indigestible food

Lying down with a full stomach can be uncomfortable because your digestive system slows down while you sleep. It can also cause heartburn and even acid reflux, vomiting, and other gastrointestinal symptoms.

9. It is forbidden to drink a lot of water before bed

It's good for your body to stay hydrated throughout day, but don't drink a lot of water before bed, including all types of alcohol, drinks, tea, coffee, etc. Drinking a lot of water will cause you to 'pee' at night." And passively woke up to go to the bathroom.

10. Don't smoke to relax

Even if smoking is one of your favorite ways to relax, you should never smoke, whether at night or during day. Nicotine is a stimulant that acts like caffeine. Avoid smoking before bed or when you wake up in middle of night. Keep trying to quit - it's hard, but it's worth it.


Eating habits are closely related to sleep quality, and sleep quality is closely related to our physical and mental health. Therefore, for our health, we must pay attention to our eating habits. A certain amount of milk, nuts, honey, and other tryptophan-rich foods can improve our sleep. Eat some food before bed, but not too much. Remember to avoid coffee and various caffeinated foods such as chocolate, tea, and certain medications. do not drink a lot of water, do not forget to stop smoking and drinking.