TEMPO.CO, Jakarta - Sleep is among the important things in life, and its qualities can be influenced by lots of things such as the bed, lighting even foods. To kick off 2022, you might want to include sleep quality in the new year resolution. Better sleep, better life in overall.

Quoted from Well and Good, experts recommend a dietary habit to improve sleep quality.

1. Two Hours Prior to Sleep

As stated above, food can determines sleep quality and so does the time. It can influence your daily activities.

Solphie Bostock or widely known as the Sleep Scientist said the brain receives signal from outside world to synchronize the body with the surrounding environment. When you eat, the brain receives signal that it is the time to eat, not rest. Especially at night, the brain might be confused when you try to sleep because it's still processing the food.

Rebecca Robins, PhD, sleep researcher of Brigham and Women's Hospital said the ideal time to eat is atleast 2 hours before sleep.

2. Time Consistency

Always eating your meal at the same time everyday can improve your sleep, mainly because the body loves consistency.

"Biological hour exist to predict when to react, eat, and rest, basically for the survival of the body," said Major Allison, US Army neurologist and Molecule's sleep expert.

3. Sleep-friendly Food

Try to include sleep-friendly food in your weekly meal to improve the sleep. Food with high tryptophan such as salmon, edamame and spinach is known for producing relaxation hormone and make you sleepy after meal.

And Walnut is one particular food recommended by nutritionist and health expert Samantha Cassetty for a better sleep. She advises snacking them before sleep because they are the source of tryptophan, relaxing magnesium and melatonin, a hormone for better sleep.

"If brain has an on/off button, magnesium is the turn off button. Magnesium helps you sleep, melatonin too, but it works differently," said Cassetty.

4. Midnight Snacks

A healthy midnight snacks won't affect your sleep but alcohol, caffeinated tea and other drinks must be avoided to prevent bathroom visit. The best choice recommended by experts are cheery tart, cottage cheese, kiwi and peanut butter banana which improves sleep.

The key is a light snack, when thirsty, drink milk or chamomile tea for relaxation before bed.

Read: Here are the Foods That are Very Rich in Omega-3

TEMPO | GRAVEN FIKRI (INTERNSHIP)