Night binge

Insomnia is another problem that almost every modern person encounters at a certain time. The main culprit here, as it is the case with depression and obesity, is stress. Yes, it is he who prevents you from diving into a sweet dream, forcing you to think, ponder and reflect on topics that might well wait until tomorrow.

Fortunately, the scientists found out that our chances to a healthy and sound sleep will increase, if we start to eat deliberately. This implies consuming for dinner foods that will have a positive effect on our sleep onset.

According to National Geographic Food, the fight against insomnia should begin with reducing the consumption of:

  • spicy and fatty foods,
  • caffeine,
  • alcohol.

*At least do your best to avoid these products in the afternoon, since they make our digestive system work harder.

It is important to replace them with products that are rich in tryptophan. It is an essential amino acid, which, according to research, positively affects sleep by releasing melatonin. The list of foods rich in tryptophan includes:

  • milk,
  • cheese,
  • meat,
  • fish.

To cut it short, we are talking about high-protein food. Below, you will find five more products that are useful to always keep in the fridge for cases when you want to have a snack after midnight, and not simply a little latter than 6 PM.


Despite the fact that turkey meat is more fatty than chicken is, it contains significantly more tryptophan, which, as we already know, helps fall asleep more quickly and sleep calmer. A recent study showed that just three ounces (about 85 grams) of turkey meat is enough to “significantly improve deep sleep”.

Of course, if you are having a late or a very late dinner, the piece of turkey should be small and steamed (another option – “frying” without oil). Of course, you should try to do without salt, which will provoke thirst and break your sleep.



Bananas are rich in magnesium (according to the Journal of Research and Medical Sciences, it effectively fights insomnia), as well as other muscle relaxants, like:

  • potassium,
  • vitamin B,
  • tryptophan.

It is not surprising that such a composition allowed the fruit to get the title of “delicious sleeping pills”, which, according to studies, in some cases work no worse than tablets.

When we talk about bananas, it is important to remember that this is a very high-calorie fruit, which should be indulged in moderation. If you decide to have a banana as a second dinner, you should do this no later than 1.5-2 hours before bedtime.



Scientists have long said that dark chocolate positively influences our mood, and therefore its consumption before bedtime should lead to the fact that you will dream only the most pleasant dreams. The conclusion is logical, but only if you do not have serious problems with sleep.

Simply because thinking about caffeine as the main breaker of the night’s tranquility, we often forget that caffeine is not only coffee, but also:


  • strong tea,
  • cola,
  • alas, chocolate.

*The maximum that you can afford in this case is 1-2 squares. And better have these one hour before bedtime, than directly before going to sleep.


It turns out that the “shaggy” fruit, which few associate with a night snack, is ignored completely undeservedly. According to, during one of the studies on the subject, it was found out that participants, who ate two kiwis an hour before bedtime, fell asleep 35% faster than participants, who consumed other fruits.

This happens due to the fact that kiwi fruits contain:

  • antioxidants,
  • carotenoids,
  • vitamins C and E,
  • serotonin (also known as the “happiness hormone”),
  • folates (reduce the risk of insomnia).



Refusal of food before bedtime, in fact, can be not just useless, but even harmful for those, who want to get rid of extra pounds. Instead of going to the bedroom with a rumbling stomach, nutritionists advise to have some cottage cheese

  • First, it is rich in casein, a slowly releasing milk protein, which will save you from an even more severe hunger at night.
  • Secondly, it contains tryptophan, which increases the chances of a quick falling asleep and a sound sleep.


Simply put, it is an excellent option for people, who ask the question “What to eat to lose weight?” each night.