Eating tips for good sleep

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Eating tips for good sleep

Guide news

08/01/2025

Eat some whole grain bread, enjoy a light meal to avoid hunger while sleeping, limit fatty foods, contribute to good, deep sleep. Eat some whole grain bread, enjoy a light meal to avoid hunger while sleeping, limit fatty foods, contribute to good, deep sleep.

Choosing food, eating habits and the time of dinner all affect the quality of sleep in a negative or positive way. Here are some tips that people with insomnia can try to sleep better.

Eat a little starch

Foods rich in carbohydrates (carbs) are good for sleep. Because starch has a high glycemic index, it helps promote the production of tryptophan in the body, making it easier to sleep. Some foods rich in good carbs are barley, white rice, nuts, whole grain bread... Note that you should only eat a small amount of starch in dinner, 1-2 hours before bedtime.

Eat a light meal before going to bed

Hunger can cause difficulty sleeping, insomnia. A simple light meal helps promote deep sleep. Drinking a little milk is also good for the digestive system. You should choose foods that are easy to digest such as apples, nuts..., avoid eating too much because it can put pressure on the digestive system.

Ăn nhẹ một cốc sữa chua trước khi ngủ để tiêu hóa ổn định. Ảnh: Bùi Thủy

Have a light cup of yogurt before bed to stabilize digestion. Photo: Bui Thuy

Limit fatty foods

People who regularly eat fatty foods such as fried chicken, deep-fried foods, French fries, fast food are prone to weight gain and tend to have interrupted sleep. These foods affect the digestive process, increase blood sugar, and cause poor sleep quality.

Note the hidden amount of caffeine

Not only coffee, caffeine is also found in many other foods and drinks such as chocolate, tea, carbonated soft drinks, and energy drinks. Carefully reading the ingredients of foods and drinks before consuming helps eliminate caffeine from 4 p.m. onwards. Some pain relievers, weight loss drugs, and diuretics may also contain a small amount of caffeine. People with insomnia should check the drug information before using.

Avoid alcohol

Alcohol can help you fall asleep quickly but can easily cause waking up in the middle of the night, tossing and turning, headaches, night sweats, and nightmares. It is best to avoid drinking alcohol 4-6 hours before bedtime. If you must drink, stop at one glass and drink water to dilute and reduce the effects of alcohol. Do not drink too much water because you will have to wake up many times to go to the bathroom, causing insomnia.

Limit spicy foods

Mustard, dishes with a lot of chili, pepper make the stomach uncomfortable and the digestive system slow down when sleeping. These foods can also lead to stomach reflux, heartburn, and upset stomach.

Anh Chi (According to WebMD)