If you have trouble sleeping, you are not alone. Millions of people around the world, especially the younger generation, suffer from insomnia – which, according to experts, leads to dangerous health problems including heart problems and cancer.

While it can be hard to get good sleep in the winter, especially due to less exposure to sunlight, which disrupts the internal clock to a great extent, there are some ways to take a restful nap. An easy way to do this is to eat oatmeal, a popular breakfast food, for dinner.

How does oatmeal help cure insomnia?

According to brain health researcher Dr. Mark Milstein, “Oatmeal is something that is a complex carbohydrate and doesn’t cause blood sugar to rise or fall,” he explained on his Instagram account. “We now know that many of the problems caused by waking up in the middle of the night can be caused by a drop in blood sugar or a spike in blood sugar, so we realized oatmeal is a great alternative,” Dr. Milstein said.

According to Dr. Milstein, Oatmeal is rich in melatonin hormonewhich promotes sleep, fiber and protein – all of which contribute to a feeling of fullness, along with magnesium, which relaxes your muscles.

However, in addition to oatmeal, which Dr. Milstein recommends not eating with sugar or salt, some other foods you can have daily before bedtime include bananas and almonds. “Both of these are rich in magnesium and low in sugar,” she said.

A study conducted by John Hopkins supports the consumption of a bowl of oatmeal before bed because they contain complex carbohydrates that do not take long to digest. They also trigger the release of serotonin, a chemical messenger that acts as a neurotransmitter and hormone and plays a role in many bodily functions, especially sleep regulation.

How to make a bowl of natural sleep-inducing oatmeal?

The best way to make a bowl of oatmeal before bed includes:

• one cup rolled oats
• one teaspoon hemp seeds
• a glass of hot milk
• a pinch of black pepper
• a ripe banana
• a spoonful of almond butter
• sour cherries
• a cut-up protein bar

You can mix all the ingredients together and these fiber-rich carbs and proteins not only satiate you while you sleep but also improve the overall sleep quality.

Other Ways to Get Good Sleep

stick to a schedule

According to experts, it is important to go to bed and wake up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle. If you can’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing like reading or listening to soothing music.

Be careful about your diet and sleep

Make sure not to sleep hungry or full and avoid eating heavy or heavy meals within a few hours of sleeping. Discomfort may keep you awake for longer periods of time.

Create an ideal sleep environment

Keep your room cool, dark and quiet. Exposure to light in the evening can make it more challenging to sleep. Avoid prolonged use of screens that emit light right before bedtime. Consider using room-darkening shades, earplugs, fans, or other devices to create an environment that suits your needs.

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