4 foods that are useful to eat in the evening

If you train hard in the gym or your lifestyle is stressful and dynamic, the only time your body can fully recover is at night, getting a sound and good sleep. If you are a dynamic person, you owe it to yourself.

Most people who do not sleep well at night are more likely to experience problems such as increased cortisol in the body, and this accumulates fat in the abdominal area.

If melting abs and a healthy rate of building muscle are two of your main goals, you definitely need to sleep well.

What you eat actually has a big impact on the quality of your sleep. You can easily ensure better sleep with just a few small changes.

These changes include foods that promote rest and recovery for the whole body.

Note, however, that you should not eat these foods right before bed, as this may keep you awake due to increased blood flow to the digestive system.

Eat them at least an hour or two before bed and in small amounts. This will allow the hardest part of digestion to finish and also have a positive effect on sleep.

Let’s take a look at the best foods for healthy sleep.

1. Cottage cheese

Curd is the best choice for a snack one to two hours before bed. It contains the slow-digesting protein casein, which will deliver important amino acids to muscle tissues for hours .

In addition to this, it will really help you rest well because it contains the amino acid tryptophan, which naturally acts as a natural sleep aid and promotes a more restful sleep.

If you mix some cottage cheese with a tablespoon of almond oil you will help the body to prepare for the long fasting at night.

2. Oatmeal

Although oatmeal is known as the best choice for breakfast, if you missed eating it at night, you can do it in the evening.

They contain slow-release carbohydrates and this helps the body release serotonin or better known as the “hormone of happiness”.

This in turn will cause the mind to fall into a much calmer state and achieve inner peace. Because the carbohydrates in oats are released slowly, you don’t have to worry about your blood sugar spiking and waking you up in the middle of the night.

Pour the oats with a little milk, slice an apple, add cinnamon and sleep peacefully.

3. A glass of warm milk

Maybe you think these are some granny nines? It is not so. In fact, warm milk will help you fall asleep faster and enjoy a deeper sleep.

Milk contains soothing tryptophan, and its warmth will induce additional relaxation.

In addition, milk will contribute a good amount of calcium, which is needed by the brain to better control sleep and wakefulness.

4. Grapes

Wondering what fruit to eat before bed? Grapes are the only fruit that contains melatonin. Regular consumption of grapes will help you enjoy a pretty good night’s sleep. Also, some grapes will help you fall asleep faster.

And one tip – if you have sleep problems, look at your diet. You will find that there are many things that can be done.