Nowadays, dinner has become the most important meal in people's life, especially for those office workers, who have little time to care for their breakfast and lunch. As a result, they always prepare themselves a big dinner which contains too much rich food. Nutritionists point out that such a habit can bring great harms to their health. As for dinner, we should pay attention to the following two questions.

The first question is: when is the best time for dinner?
The best time to eat dinner is at about six p.m. And do not go to sleep until four hours later after dinner.

Some people think that eating less at dinner will improve the sleeping quality. Then how much should you eat at dinner? It depends on different physical condition and personal needs of different person. The standard is that you don't feel hungry. Never eat too much at dinner. It is best to arrange you dinner time at six o'clock in the evening, and try not to exceed by eight o'clock. It's better not to eat anything after eight o'clock, except for some water. And do not go to bed until four hours later after dinner, so as to make the food taken at dinner can be fully digested.

The second question is: what should we eat at dinner?
Eating right food at dinner is not only beneficial to your health, but is also helpful for your sleep. Following are some foods which are suitable to eat at dinner.

Firstly, food rich in carbohydrates.
Latest finding shows that rice is the best choice of night snacks, because it has the effect of "hypnosis". According to a research in America, rice can release two kinds of sleep-promoting chemicals—tryptophan and serotonin, which can make it easier for people to fall asleep. Besides rice, bread is also a good choice.

Secondly, food containing plenty of tryptophan, such as millet, soybean, banana, seaweed and so on.
Millet is the best food to help people sleep. It contains the most abundant tryptophan in all the grains. It also contains a lot of starch, which will easily bring people the feeling of satiety, and promote the secretion of insulin, and then increase the quantity of tryptophan in the brain.

Thirdly, food with a lot of B vitamins
Food such as animal liver, milk, eggs are rich in vitamin B12, which can maintain the normal function of the nerves, and help eliminate anxiety and improve sleeping quality. Food like wheat, Chinese cabbage contains vitamin B6, which can promote the synthesis of serotonin in the brain, and help you sleep.