To stay healthy we need to increase our metabolism, for a better sleep, we need to add some nutrients to our food, so that sleep is not broken in the middle of the night. These days most people are struggling with sleeplessness. After a busy day's schedule, everyone wants a good sleep and dinner plays the role of getting better sleep and also increases our metabolic levels.

What to eat at night and what not:-
                                            
                                             The body needs calories for recovery at bedtime.
                                                                    During sleep, our body is in a repair process that requires a certain amount of calories. To maintain the level of calories in our body, proper food is required at night. Here is a check on the average intake of essential nutrients for men and women:-
      

Nutrients

Male (approx)

Female (almost)

Carbohydrates

130 grams

130 grams

Linoleic acid

17 grams

12 grams

Protein

56 grams

46 grams

Vitamin C

200 mg

200 mg

Calcium

800 mg

800 mg

Fluoride

4 mg

3 mg

Iron

8 mg

18 mg

Magnesium

310-420 mg

310-420 mg

Sleepingharams and dinner relationship

Tryptophan, melatonin, serotonin, all these hormones affect our sleep function and are known as sleeping hormones. There are certain types of food that we should include in our dinner, which can be beneficial to release or start those sleep hormones.

11 meals that we should have for dinner (11 Foods you should Include in your Dinner)

1. Banana


Among all fruits, bananas have their own specialty. If you are feeling lack of strength then you can eat banana, it immediately increases your energy level. Banana is often called a happy fruit because it contains melatonin and serotonin which is considered better for sleeping, so we can eat this fruit before going to bed to sleep, not just because it We will get good sleep but also because it is considered to reduce stress and anxiety and increase happiness hormones and is also a store of vitamins and minerals, let's have a look:

Vitamin B6 - 0.5 mg

Vitamin C - 9 mg

Magniz - 0.3 mg

Potassium - 450 mg

Protein - 1 gram

2. Honey


 Honey, which is a heavenly nectar made by bees and contains melatonin that helps us get better sleep, so regular intake of honey before bedtime can reduce orexin. Therefore, for a good sleep a person must include honey in his dinner. Honey is very useful not only for good sleep but also for our healthy body, let's take a look at the nutrients present in honey:

Sodium - 4 mg

Potassium - 52 mg

Carbohydrate - 82 grams

3. Almond

Almonds are considered a good source of fat and its intake helps in relaxing the functions of our nerves and other muscles. Regular intake of almonds increases our metabolic rate and is also considered beneficial for better sleep, which is quite important. We can also take almond butter instead of raw almonds. Almond contains all the nutrients, let's take a look at it:

Fiber - 3.5 grams

Protein - 6 grams

Fat - 14 grams

Carbohydrate - 6.1 grams

4. Walnut



 Those who are experiencing insomnia are often advised to eat walnuts by dieticians and physicians. If you want to get a good night's sleep, then you should include walnuts in your diet, this will not only help you get better sleep but it will also increase your metabolic rate. Various nutrients are found in walnuts, let's have a look:

Fat - 65 grams

Sodium - 2 mg

Potassium - 441 mg

Carbohydrate - 14 grams

Fever diet - 3.3 grams

Sugar - 6 grams

Protein - 18 grams

5. Oats


If you are looking for a food that has light fiber for dinner, then definitely you should eat oatmeal. Generally, people think that oatmeal is the best choice for breakfast, this is true, but if you include oatmeal in your dinner, it not only provides you with vitamins, minerals, amino acids but also to stay healthy. Also increases insulin secretion with light meals. So many nutrients are found in 100 grams of raw oats:

Calories - 389 grams

Water - 8 percent

Protein - 16.9 grams

Fever - 10.6 grams

Fat - 6.9 grams

6. Pistachios



Among all the nuts, pistachios are considered to be the richest source of melatonin which helps us sleep better. This nuts is considered to be quite different from the rest of the other nuts in the release of sleeping hormone. According to recent reports on sleep disturbance, it has been reported that if we consume one ounce of pistachios in other nutrients, there is melatonin 6.5 mg which helps us get better sleep. Let us tell you that pistachios contain various nutrients, let's take a look at this:

Sodium - 1 mg

Potassium - 1025 mg

Protein - 20 grams

Carbohydrate - 28 grams

7. Cherries



Cherry here means pungent cherries, which means raw Montmorency cherries that are sour in taste but contain a certain amount of melatonin that promotes hormones that help us get good sleep. Cherries can also be consumed as juice. Recently a few years back a survey report on cherries came out which shows that if we consume cherry juice 1-2 hours before our sleep then our body works well and it is a good Controls sleep. Various nutrients are found in cherries, let's take a look at:

Sodium - 3 mg

Potassium - 173 mg

Carbohydrate - 12 grams

Fever diet - 1.6 grams

Sugar - 8 grams

Protein - 1 gram

8. Kiwi


Kiwi is a softer and more pungent fruit, it is considered a better source of vitamin C and many people will be unaware of the fact that kiwi helps to relax nerves in a way that makes our sleep regular. . A good amount of serotonin is found in kiwi i.e. nerve messengers and this hormone not only helps us to sleep fast, but it also reduces the desire for carbohydrates. In home remedies for dengue, kiwi helps to keep the level of blood cells balanced and at the same time increases them. Let's take a look at which nutrients are found in Kiwi:

Sodium - 3 mg

Potassium - 312 mg

Fever diet - 3 grams

Sugar - 9 grams

Total carbohydrates - 15 grams

9. Eggs


The advice of eating eggs is not only for the exercisers, but they also help in building our body system and keep our body warm. It acts as a recombinant for our whole organ system. Egg is considered a good source of protein and it is also easy to cook, if we include egg in our dinner, then our digestion will be better and the craving for upside-down food will also end in the late night. Let's take a look at the nutrients found in eggs:

Cholesterol - 373 mg

Sodium - 124 milligrams

Potassium - 126 mg

Total carbohydrates - 1.1 grams

10. Turkey Meat


It is said that tryptophan and protein levels in Turkish meats are much higher than all other meats, due to which people feel tired and lethargic and this can be counted as sleep-enhancing properties. The amino acid tryptophan has the properties of relaxing the muscles and the body and all these things help in producing sleepy hormones. Some other nutrients are found in turkey, let's put a look at them:

Protein - 29 grams

Fat - 2 grams

Potassium 239 mg

Calostral - 109 mg

Sodium - 103 milligrams

11. Milk


In the Indian proverb, Ayurveda also advises us to regularly consume cow's milk as it helps us in our body's repair system overnight. Milk is considered to be the most nutritious dairy product not only in Indian proverb but worldwide. There are many types of milk available in the market today such as almond milk, skimmed milk, low fat milk and other synthesized forms of milk.

A glass of milk before bed works no less than a miracle for a person who has problems with sleep, the milk has the properties of producing sleepy hormones that contain tryptophan and bioactive peptides that regulate sleep. Help to do. Let's know what other nutrients are found in milk:

Cholesterol - 5 mg

Sodium - 44 mg

Potassium - 150 mg

Carbohydrate - 5 grams

There are some other healthy foods that can be consumed before bedtime, such as goji berries, yogurt, chamomile tea, fatty fish, white rice, chhena and other nutritious foods.

By taking these, not only your bedtime is controlled but it also gives us good health and if we get good sleep then our body will automatically be healthy.

Never eat these five things before sleeping (5 Foods you should never Eat / Must Avoid before Bed)
Here we are listing some foods which should be avoided before going to bed at night as consumption of these can hamper our body's restoring system throughout the night and also disrupt our sleep:

1. Caffeine Based Drinks


Caffeine is commonly found in coffee beans and tea leaves. Caffeine contains a special type of narcotic that helps us stay awake and alert for a long time, so whenever you feel sleepy, people first of all recommend taking coffee or tea.

When it comes to sleeping, you should avoid coffee or tea because it will adversely affect our body and because of this we will not be able to sleep well, in fact there is an element called adenosine which helps us sleep. But caffeine inhibits adenosine, which causes us to sleep for some time.

2. Spicy Food



Spicy foods are very heavy, due to which their digestion takes time and their intake can also cause other digestive problems including stomach gas. A disordered sleep and poor digestive system process are related to each other, if we face issues like stomach gas and stomach ache then we will not be able to get a good sleep.

3. Citrus Fruits
               

Citrus fruits such as oranges, lemons, etc. are of very acidic nature and consumption of these can cause gas problems and due to this we will have difficulty sleeping. Therefore it is especially advised that the consumption of citrus fruits should be avoided at night.

4. Fatty Foods



Fat-rich foods such as pizza, burgers and french fries should be avoided at night because they take longer to digest than other foods, which can cause you to sleep poorly because they contain a lot of fat. is.

5. Red Meat


Red meats like pork, mutton can spoil our digestive system because such foods contain a high amount of protein, so it is not easy to digest. Due to its intake, our body weight can increase and stubborn fat can also be collected in very high amounts, so it is better to consume white meat instead of red meat for a good sleep at night.

There are also some foods that can spoil our night and disrupt the body's restorative system, such as dark chocolate, ketchup, processed drinks, sweet cereals, microwave popcorn and collected food, such as at night. Foods, so we should avoid consuming these foods before going to bed and we should include some healthy foods to get a good sleep.

The conclusion

                            So far we have seen that a proper meal at night can help us get a good 7 to 8 hours of sleep. By not using caffeine based drinks at night, we can maintain our proper sleep order. There are many enzymes and ingredients that promote sleep, which we can include in our food as various nutritious foods. It is advisable for all people to include the above mentioned foods in their meals so that they can personally realize the importance of healthy eating at night.