Soothing Foods and Evening Tips to Improve Sleep Quality
Certain dietary choices in the evening can significantly influence sleep quality and nighttime comfort. Research and expert observations point to natural soothing alternatives such as warm milk and herbal tea.
Dr. Daria Lebedeva, a sleep scientist and endocrinologist, noted that milk has long been associated with various therapeutic properties. Historically, Cleopatra was said to use milk baths to maintain youthful skin. According to Dr. Lebedeva, milk has also been used in some cases as a supportive treatment for tuberculosis patients. Additionally, warm milk is often recommended for those experiencing sleep difficulties, as it may help calm the nervous system and facilitate sleep.
The Russian expert explained that warm milk has a calming and stimulating effect on the nervous system. However, she cautioned that it may not be suitable for everyone, as some individuals might be lactose intolerant. She also pointed out that consuming kiwi could improve both the quality and duration of sleep, emphasizing the importance of being mindful of how the body responds to certain foods before bedtime.
Lebedeva recommended that dinner should be light, easy to digest, and consist of foods with a low glycemic index. Among the beneficial options for pre-sleep consumption are low-fat cheese, turkey meat, and nuts such as almonds, walnuts, and pumpkin seeds—foods rich in magnesium, known for its calming properties. She added that herbal tea could serve as an alternative to warm milk, providing a gentle soothing effect without causing digestive discomfort.
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