The best and worst bedtime snacks

1. Sleeping well is the best foundation for good health. In practice, however, more and more people seem to have problems falling asleep on time. We like to let ourselves be tempted to watch television or surf the internet until late at night and we prefer to do that while we play some, often unhealthy, snack.

2. Sleeping well is the best foundation for good health. In practice, however, more and more people seem to have problems falling asleep on time. We like to let ourselves be tempted to watch television or surf the internet until late in the evening and we prefer to do that while we play some, often unhealthy, snack.

1. You may want to change that after reading this article. Because some snacks are really not conducive to a good night's sleep, while others may actually help you fall asleep. What to eat and what not to eat before bedtime

Cherries: yes

1. Cherries are a natural source of melatonin. This hormone plays an important role in maintaining or restoring a good sleep / wake rhythm. Melatonin supplements are often taken by people who suffer from jet lag or other sleep arrhythmias.

1. The concentration of melatonin in cherries is very variable and varies between 0.17 and 13.46 nanograms per gram.

1. But a number of small-scale studies, including a 2010 study from Northrumbia University in England, showed that people who drank a glass of cherry juice before going to bed slept longer (25 minutes longer than the test group that did not receive cherry juice) and they also reported that they slept better.

Chocolate: not

1. Light or dark chocolate it doesn't matter, it is best to avoid it before going to sleep. Light chocolate contains a lot of sugar, which is a short-term stimulant. Dark chocolate contains a reasonable amount of caffeine, up to half of what an average cup of coffee contains. We also find the stimulant theobromine in it.

Milk: yes

1. We probably all remember grandmother's trick from childhood. When children complain that they cannot sleep, they often get a glass of warm milk, with or without honey (better not). And why not try that out as an adult? There is a scientific explanation for the sleep-inducing effect of warm milk.

1. Tryptophan is a protein acid that is naturally abundant in milk and is a building material for serotonin in our brain. Serotonin in turn is important for a good sleep-wake rhythm. And the reason that you drink the milk warm? Well, the slight increase in temperature in our body that results from drinking hot drinks also helps make us more sleepy.

2. Tryptophan is a protein acid that is naturally abundant in milk and is a building material for serotonin in our brain. Serotonin in turn is important for a good sleep-wake rhythm. And the reason that you drink the milk warm? Well, the slight increase in temperature in our body that comes from drinking hot drinks also helps make us more sleepy.

1. Coffee, regular tea or chocolate milk are not good because they contain stimulants (cocoa, caffeine, sugar ...) but an herbal tea (the soothing chamomile) can also help us in lull to sleep, my personal favorite.

Wine, beer and spirits: not

1. While alcohol can help you fall asleep, especially when consumed in large quantities, it does not promote a good night's sleep. After all, it ensures that we wake up much easier and more frequently at night. Studies show that it takes us 20 minutes of good sleep on average and that it also slows down our sleep.

1. If you don't do it for yourself then do it for your partner: alcohol makes us snore more easily, which also keeps the people around you awake.

2. If you don't do it for yourself then do it for your partner: alcohol makes us snore more easily, which also keeps those around you awake.

Whole grain cereal products: yes

1. Carbohydrates help us fall asleep, which is why we often get sleepy after a good meal. But of course it is not a good idea to have a fatty or sugary snack just before going to bed. What you can try is a food with complex carbohydrates. Think wholemeal bread, quinoa, buckwheat or muesli without sugar (but with a good glass of milk!)

A greasy hamburger, kebab or chips: not

1. When we eat fat, more acids are produced in our stomach to digest it. Fat also makes the seal between the esophagus and the stomach less effective: the ideal combination for suffering from heartburn all night long.

2. When we eat fat, more acids are produced in our stomach to digest it. Fat also makes the seal between the esophagus and the stomach less effective: the ideal combination to suffer from heartburn all night long.

Bananas: yes

1. Bananas also provide us with complex carbohydrates, they are also rich in magnesium and potassium, substances that help our muscles to relax. In addition, bananas contain (small amounts) melatonin.

Curry and anything spicy: not

1. An Australian study found that young men who seasoned their dinner with curry, mustard or Tabasco had a much harder time falling asleep than their colleagues who didn't. In addition, strongly spicy food can also cause more acid regurgitation when we lie down and thus disrupt our sleep.

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