Question and Answer

Nutrition experts reveal the role of certain foods in improving sleep quality, as a large number of people suffer from sleep disorders and difficulty getting adequate rest at night. Good sleep is linked to several factors, including daily habits, physical activity, and diet. In addition to practicing relaxation exercises or reading before bed, what a person eats in the evening can directly affect their sleep quality. Some foods can help improve sleep, and nutrition expert Lyn Murphy has pointed out that choosing the right food for dinner can have a clear impact on sleep, noting that “most people do not realize that what they eat directly affects their sleep quality.”

Murphy indicates that white rice may be a beneficial option before bed due to its high glycemic index, which is a measure that shows how quickly blood sugar levels rise after eating. Foods with a high glycemic index are digested more quickly, which may reduce feelings of fullness and discomfort before sleep. To create a more balanced meal, white rice can be eaten with magnesium-rich leafy vegetables such as spinach, kale, and broccoli. Magnesium is a nutrient that supports the production of melatonin, the hormone responsible for regulating the sleep-wake cycle and helping the body prepare for sleep.

Although some natural supplements, such as magnesium, may help improve sleep quality, adjusting the evening diet may be a simple first step before relying on these options. Experts recommend eating dinner at least three hours before bedtime to give the body enough time to digest food and prepare for more restful sleep.

Experts also advise avoiding certain foods and drinks before bed, especially those that may cause digestive difficulties or affect the body’s ability to relax. Heavy meals eaten immediately before sleep can disrupt sleep because they strain the digestive system and increase discomfort during the night. Additionally, it is recommended to avoid coffee and tea in the evening hours.

Source: “Mirror”