Many of us do not sleep on time or wake up again and again at night. This is mainly due to our irregular diet and lifestyle. Regular and adequate sleep is possible only with a little change in eating habits. There are some foods that help you sleep on time , while there are some foods that reduce sleep. These things need to be kept in mind while eating. What to eat before going to sleep: জন্য To get a good night's sleep, it is better to eat at 9 o'clock at night because as the night progresses, our digestion decreases. If you get hungry in the middle of the night, it is better not to eat anything heavy. পারেন Drink a glass of warm milk before going to bed at night. Yogurt or cheese can be eaten instead of milk. Dairy foods contain tryptophan. It is an amino acid that sleeps from the brain, the two enzymes serotonin and melatonin that relax the body and help it sleep. It also contains a lot of calcium which reduces stress and cools the nerves. রাখ Put sugar in dinner. This increases the amount of insulin in the blood which in turn increases the efficacy of tryptophan. খান Eat meat to keep the body functioning. The amount of energy in the body will be equal and the body will get the signal to fall asleep at its own time. These foods include eggs , lean meats , fish , pulses and nuts. পারেন You can eat fresh fruit before going to bed. Such as bananas. It contains a lot of calcium and magnesium which helps in relaxing the muscles. Apples and pears keep the digestive system healthy. Cherry is a fruit that supplies melatonin, a sleep enzyme, to your body from the outside. Herbal teas do not contain caffeine but contain many natural ingredients that help with sleep. Avoid what you eat: Do not eat late dinner. It can cause indigestion and wake up. অবশ্যই Avoid caffeinated foods before going to bed at night. Coffee , tea , cola and chocolate contain caffeine which stimulates your nerves and slows down the sleep process. If you have to drink tea or coffee, drink it at least 5 hours before going to bed. Refrain from eating fast food. These high fat foods make your stomach acidic and can cause heartburn. Although natural sugar is good for sleep, the artificial sugars we use in various foods mix with the blood and provide energy very quickly , but it also loses its effectiveness very quickly , which can lead to sleep deprivation at night. অবশ্যই Foods that you have indigestion or allergies must be avoided. Avoid any type of alcohol. These drinks reduce the amount of sugar and water in the body during sleep. It has been found that drinking alcohol increases the amount of frequent sleep disturbances at night.