Out of all the food listed here, milk is undoubtedly the most well-known. Warm milk is often given to children to put them to sleep, but adults can still do this. Other dairy products that are made from milk, such as cheese and yogurt, are also effective.
Milk contains calcium and the essential amino acid known as tryptophan. This is necessary for the brain to synthesize serotonin and melatonin. Serotonin is involved in mood regulation, while melatonin is produced at night and is responsible for the sleep and wake cycles.
Rice is one of the staples of Filipino meals, especially during dinnertime. White rice works especially well at putting people to sleep. The high glycemic index of white rice is what causes many of us to feel sleepy after a meal.
Food with higher glycemic index causes a sharp rise in blood sugar levels. In response, the body releases large amounts of insulin to normalize blood sugar again. Increased insulin and decreased blood sugar results in drowsiness, known as reactive hypoglycemia. The best time to eat high-carb meals is about 4 hours before bedtime.
If you have recently gone on a low-carb diet, it’s possible that your sleep pattern will be affected. If you notice that you are having trouble sleeping after altering your diet, give your body some time to adjust. In the meantime, try exercising earlier in the day and avoid caffeine in the late afternoon and evening.
If you are looking to lose weight but do not want to disturb your sleep patterns, the Mediterranean Diet is said to improve quality of sleep and health in general.