10 best foods for sleep, there are Vietnamese people who eat it every day, but it’s too much

The importance of sleep to many aspects of our health is well established by numerous scientific studies. According to a new study published April 28 in the journal Nature Ageadults who sleep about 7 hours per night generally have better cognitive performance and mental health as they age.

To get the results of this study, British and Chinese scientists studied the data of about 40,000 adults aged 38-73 at the UK Biobank. They examined reports on sleep habits, mental health, cognition, brain imaging and genetics, then found that too little or too much sleep can cause negative health problems. .

In addition, oversleeping for days with little sleep has absolutely no health benefits. The researchers confirmed that large fluctuations in sleep duration were associated with increased chronic inflammation and a higher risk of certain age-related diseases.

Good sleep makes the body healthier. (Illustration).

Barbara Sahakian, professor of psychiatry at the University of Cambridge (UK), says that getting a good night’s sleep is important at all stages of life, especially as people get older. Therefore, finding ways to improve sleep is essential.

10 best foods for sleep

The Sleep Foundation and the American Sleep Association put together a list of the best foods for sleep, including:

– Cherry extract or cherry juice

– Kiwi

– Fatty fish

– Nuts

– Rice

– Egg

– Turkey

– Yogurt

– Kale

– Grains

What you eat at night can affect your sleep. (Illustration)

The bottom line to have a scientific sleep:

Sleeping around 7 hours a day is said to be most beneficial for the brain, but the 7 to 8 hour mark is good for health and longevity, research shows.

In addition to eating a balanced diet including foods that support sleep plays an important role. However, do not forget, you also need a reasonable sleeping environment and scientific living habits.

Food should not be touched, close to bedtime

Dr Clare Morrison of MedExpress, UK, said that sugary foods are especially bad at night, which can be harmful to health. When you eat sweets, your blood sugar spikes suddenly, then drops at night, leaving you feeling hungry and alert.

In addition, you should avoid foods and drinks with a lot of caffeine such as coffee, tea, coca, chocolate… before bedtime. Caffeine interferes with the production of melatonin, a hormone that helps induce sleep.

Evening coffee is popular with many people, but drinking is easy to lose sleep. (Illustration).

Tyramine-rich foods can also disrupt sleep, as this amino acid encourages the body to produce chemicals like noradrenaline, leading to increased mental arousal and alertness. Foods rich in tyramine include cheese, smoked ham, soy sauce, tofu, etc.

Spicy or acidic foods, such as curries and raw onions… are best avoided late in the evening, as they irritate the stomach lining and increase stomach acid production. If you lie down, the stomach acid reflux, leading to a very uncomfortable night’s sleep.

Some studies also show that smokers tend to take longer to fall asleep, wake up more often and often have disrupted sleep.