Is "Milk is Justice" True? That One Sip Before Bed Determines Your Sleep. Eating Habits That Contribute to Good Sleep and Those That Don't

Is "Milk is Justice" True? That One Sip Before Bed Determines Your Sleep. Eating Habits That Contribute to Good Sleep and Those That Don't

"If you go to bed with a full stomach, you'll have nightmares."


The old saying "If you go to bed with a full stomach, you'll have nightmares" might seem like a superstition, but it actually makes sense. When we fall asleep, our body transitions to an "energy-saving mode," with reduced body temperature, heart rate, and blood pressure. However, if you have a heavy meal right before bed, this energy-saving switch doesn't fully activate. Your digestive system ends up working overtime when it should be resting, leading to "difficulty falling asleep," "shallow sleep," and "waking up in the middle of the night."


So, for better sleep, it's not just about "what to eat," but "when and how to eat." Based on articles from international media, let's organize eating habits that promote good sleep and those that hinder it.


1) Conclusion First: Finish Eating "2 Hours Before Bedtime"

This is the simplest rule. Research suggests that eating within two hours of bedtime can affect blood pressure and other factors. The key point is that the act of eating itself can introduce "stimulation" to the body through hormone secretion, potentially disrupting the transition to relaxation. So, instead of "don't eat late-night snacks," a more practical approach is to "shift the eating time earlier."


A common misconception is that "a little is okay," but "a little" can vary greatly from person to person. Greasy, large, or sugary foods tend to be more taxing on digestion. If you must eat at night, keep the portion and content light and ensure there's enough time before bed. Remembering this priority can significantly reduce nighttime mistakes.


2) Consider "L-Tryptophan" as an Entry Point for Sleep-Friendly Foods

Next is the question, "What should you eat to promote sleep?" The article introduces L-tryptophan, an amino acid involved in the synthesis of hormones related to sleep (such as serotonin, which affects mood and sleep regulation). Our bodies cannot produce it on their own, so it must be obtained from food.


The foods containing L-tryptophan mentioned in the article are quite easy to incorporate into daily life. For example:

  • Dairy products like milk and cheese

  • Eggs

  • Fish

  • Nuts like almonds and walnuts

  • Brown rice

  • Bananas

  • Chickpeas

  • Pumpkin seeds

  • Honey, dates

  • (A small amount of) dark chocolate

...and so on.


However, it's important not to treat these as "magic foods" that guarantee sleep. The article emphasizes that it's the accumulation of good choices, not a single food, that matters.

 
In other words, L-tryptophan is the "entry point." Beyond that, the timing, quantity, avoidance of stimulants, and lifestyle rhythm all play a role.


3) The Main Culprit for "Sleeplessness": Cut Caffeine "5 Hours Before"

Caffeine is the first enemy of sleep. The article suggests avoiding it at least five hours before bedtime.
Those who think "I'm fine even if I drink coffee" should be extra cautious. Even if you think you're sleeping well, there's a possibility that deep sleep is being compromised.


The article explains that caffeine affects adenosine, which acts as a "signal for drowsiness," making it harder to feel the progression of sleepiness.
Knowing this logic can make you cautious not only about coffee at night but also tea, green tea, matcha, chocolate, and energy drinks.


The article also lists potential stimulants like cinnamon, mate tea, black tea, green tea, energy drinks, ginger, guarana powder, and chili peppers.

 
It's not necessary to completely ban everything, but it's practical to "avoid piling them up before bed," "not overdo the quantity," and "decide based on whether you want to sleep well that night."


4) Putting It into Practice: How to Create a "Good Sleep Menu" at Night

Let's convert the discussion so far into a practical form for use at night. There are three key points.

A. Prioritize "Timing"

First, finish eating at least two hours before bedtime (if difficult, at least finish "heavy foods" two hours before). This alone can change how you feel the next morning for many people.

B. Keep the "Quantity" Light

If you're afraid of being hungry at night, don't drastically reduce dinner, but keep it moderate and, if necessary, have a light snack. The key is to keep the digestive burden within a predictable range.

C. Focus on "Content" with Tryptophan and Less Stimulation

For example,

  • Warm milk (or dairy products) + a small amount of nuts

  • A dinner that includes eggs or fish, but is not too greasy

  • Add a small amount of bananas or chickpeas
    Compose your meals to "calm the body at night."


Conversely, a combination like "fried food + sweet dessert + caffeinated drink" before bed is the shortest route to disrupting sleep.


5) The "Winning Formula" of the Mediterranean Diet

The article concludes by mentioning research that links the Mediterranean diet (a style focused on fruits, vegetables, fish, and olive oil, with few ultra-processed foods) to a lower risk of insomnia.

 
The advantage is that it doesn't rely on specific supplements or expensive foods. Even if you mainly eat out or from convenience stores, you can recreate it by slightly adjusting your choices.

For example,

  • Add salads or vegetable soups

  • Choose fish or bean-based proteins

  • Don't make fried foods an "everyday" thing

  • Don't substitute snacks for main meals
    These "small subtractions" accumulate to create a foundation for better sleep.


6) Reactions on Social Media: Relatable Points are "Grandmother's Teachings" and "Caffeine Pitfalls"

This theme resonates well on social media. Observing how it spreads, it seems that stories leaning towards "relatable experiences" rather than "technical jargon" tend to gain traction.


Reaction Trend 1: "What Grandma Said Was Right After All"

The opening story of "going to bed full is not good" is the type of topic that easily gathers comments like "I was told the same" in comment sections and on social media. In fact, related posts show the article title being shared as is, circulating in contexts that warn about "how to eat before bed."


Reaction Trend 2: Caffeine "Hits Harder for Those Unaware"

"Stop 5 hours before" is simple and easy to put into practice. On social media, it's a point where self-reports like "I thought I was fine" often appear (note: many platforms have viewing restrictions on social media posts, so this is limited to the "context of spread that can be confirmed"). At least within the article, it's a clearly emphasized rule and is easily shared.


Reaction Trend 3: "Is Dark Chocolate a Friend? But Isn't It a Stimulant?" Debate

While the article lists dark chocolate as a source of L-tryptophan, it also cautions about caffeine. On social media, such "exceptions" become topics of debate. The conclusion often boils down to issues of quantity and timing. If you eat it, have a small amount, preferably earlier, and don't combine it with caffeinated drinks—this seems to be the practical solution.


7) A "Nighttime Eating Habits" Checklist You Can Use Today

Finally, let's extract just the actions. The fewer things to do, the more sustainable it is.

  • Aim to finish dinner "2 hours before bedtime"

  • Avoid combinations of "high-fat, large, sweet + stimulants" right before bed

  • Stop caffeine "5 hours before bedtime"

  • If you really need a snack, keep it light and add a small amount of tryptophan-rich foods

  • Shift your overall diet towards a "Mediterranean style" (vegetables, fish, olive oil, reduce ultra-processed foods)


Sleep is not a talent but a design. Before changing your bedding, first design your "nighttime bites." Just two hours of leeway and one caffeine decision can help you the next morning.


Sources

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