Easily digestible carbohydrates

Easily digestible carbohydrates, such as rice or potatoes, can aid sleep. They prevent the body from overworking at night. This food group also stimulates the production of serotonin and melatonin, two key hormones for sound sleep.

Bone broth

Bone broth contains glycine, an amino acid with anti-inflammatory effects that calms the brain. Glycine also helps gently lower body temperature, supporting easier and deeper sleep.

Lean protein

Lean protein supports overnight muscle recovery and promotes satiety. It helps you feel full, thus preventing nighttime hunger that can disrupt sleep. Fish or plant-based options like tofu, beans, or lentils are more digestible than heavy proteins such as red meat, and are linked to better sleep quality.

Soybeans

Young soybeans, or edamame, are a rich source of vitamin B6. They also contain isoflavone compounds, which support the production of serotonin and tryptophan, an amino acid that aids sleep. Since the body cannot produce tryptophan on its own, it must be supplemented through food.

Green vegetables

Green vegetables like spinach and kale are rich in magnesium, an essential micronutrient involved in many vital bodily reactions. One cup of cooked spinach contains nearly 160 mg of magnesium, while one cup of cooked kale provides about 45 mg.

Magnesium helps you fall asleep more easily and extends sleep duration. It regulates neurotransmitters and the stress hormone cortisol, thereby relaxing the body and brain and reducing stress.

Bao Bao (Source: Verywell Health, Times of India)

Photos: Bao Bao, Bui Thuy