What's the best food to eat at night

It is recommended to choose light, digestible and sleep friendly food at night, such as millet porridge, bananas, warm milk, oatmeal and whole wheat bread.

1. Millet Congee

Millet Congee is rich in tryptophan and carbohydrates, which can promote the brain to secrete serotonin and help relieve nerves. Its mild texture is suitable for slowing down gastrointestinal peristalsis at night, avoiding increasing digestive burden. When boiling, it can be paired with a small amount of red dates or yam to increase its nutritional value.

2. Bananas

Bananas contain natural melatonin precursors and magnesium elements, which help regulate sleep rhythms. Its soft fiber structure does not irritate the gastrointestinal mucosa, making it suitable as a bedtime snack. Pay attention to choosing bananas with moderate maturity to avoid bloating caused by immature bananas.

3. Warm Milk

The whey protein and calcium in milk can stabilize the nervous system, and a warm state can help relax the body and mind. It is recommended to choose low-fat or skim milk to avoid slow fat digestion that affects sleep quality. Lactose intolerant individuals can use sugar free yogurt as a substitute.

4. Oatmeal

Oatmeal's slow digesting carbohydrates can maintain blood sugar stability, and the B vitamins it contains can help alleviate anxiety. Suggest brewing with hot water instead of milk to reduce nighttime dairy intake. A small amount of crushed nuts can be added to enhance the taste.

5. Whole wheat bread

The complex carbohydrates in whole wheat bread can slowly release energy, avoiding waking up with low blood sugar at night. Eating with a small amount of honey can increase the absorption rate of tryptophan. Choose whole grain products without added sugar and control the single serving size within 1 tablet.

When eating at night, it is important to note that there should be at least 2 hours before bedtime to avoid lying flat and causing reflux. Food temperature should be close to body temperature, and high oil, high salt, and spicy foods should be avoided. Long term insomnia patients are recommended to seek medical attention to investigate the cause, and dietary adjustments should be accompanied by regular sleep and moderate exercise. Deep breathing exercises can be performed before bedtime to create a dark and quiet sleeping environment.