Don’t try to force things. For it to be effective and not counterproductive, ideally it should be consumed at the right time and after proper preparation.
Recipes and instructions for the evening:
Soothing Smoothie (30-45 minutes before bed): Instead of eating a plain banana, peel and freeze it. At night, blend it with some warm milk (almond or plant-based milk works perfectly). The hot-cold contrast creates a smooth, comforting texture, similar to pudding. The warm milk enhances the relaxing effect. Savor it slowly, in bed or on the sofa.
Sweet Toast for Dinner (2 hours before): If you eat dinner early and feel hungry later, a good option is a slice of whole-wheat bread with thin slices of banana and a drizzle of honey or cinnamon. Cinnamon helps regulate blood sugar. This prevents you from going to bed on an empty stomach, without the heavy feeling of a heavy dinner.
