Eating a small portion of rice before bedtime is a traditional practice in many cultures and is believed to promote relaxation and improve sleep quality. Rice is a high–glycemic index (GI) carbohydrate, which may help influence the brain’s production of serotonin and melatonin—key hormones involved in regulating sleep.
Why Rice May Help with Sleep
Carbohydrates such as white rice may:
- Increase the availability of tryptophan in the brain
- Support serotonin production, which later converts to melatonin
- Provide a feeling of comfort and satiety without heaviness when eaten in small amounts
This effect is most noticeable when rice is consumed earlier in the evening rather than immediately before bedtime.
Ingredients
- Cooked white rice (jasmine or basmati): ½ cup
- Warm milk or water (optional): ¼ cup, for a softer texture
- Honey or cinnamon (optional): A small pinch for flavor and mild relaxation
Instructions & Timing
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