Foods that are beneficial to eat before sleep have been identified

Scientists revealed the secret of the perfect dinner for sound sleep: what to eat in the evening to fall asleep quickly

A nutritionist shared with "Gazeta.Ru" a list of foods that help combat insomnia and improve the quality of night rest.

Vegetables and fruits (bananas, kiwi, cherries) - contain melatonin and magnesium, which promote relaxation.

Slow carbohydrates (buckwheat, oatmeal, sweet potato) - help the body smoothly transition to rest mode.

Foods with tryptophan (turkey, pumpkin seeds, almonds) - participate in the production of the sleep hormone.

Herbal teas (chamomile, lemon balm) - calm the nervous system.

"Avoid fatty meat and sausages in the evening - they are difficult to digest and interfere with sleep. Coffee, strong tea, and chocolate contain caffeine, which energizes and hinders falling asleep. If you have problems with this, caffeine-containing products should be excluded after 2:00 PM, or better after 12:00 PM. Spicy and salty dishes cause thirst and discomfort at night. Sweets and white bread provoke a sharp rise in blood sugar, disrupting sleep. It's optimal to have dinner 2-3 hours before sleep with light dishes without these products," she explained.

The nutritionist listed three simple dinner rules for sound sleep.

Lightness - choose lean proteins (fish, chicken) and vegetables.

Balance - add complex carbohydrates and a small amount of healthy fats (avocado, nuts).

Timing - have dinner 2-3 hours before sleep so that food has time to be digested.

"The perfect dinner for good sleep is light and balanced. Try to adjust your diet, and your sleep may become sounder in just a few days," she advised.