To get quality sleep, you need to be careful with what you drink before bed. While you probably know that consuming caffeine and sugar before going to bed can spoil your sleep, there are other nutrients that can actually help build muscle, improve blood sugar stability and burn fat. Whose :

1- Milk:
A glass of milk (hot or not) can help you sleep more deeply, thanks to a good dose of tryptophan and calcium. And more sleep means less hunger the next day. The milk casein protein is slow to digest, which could help you build muscle overnight.

The result: faster metabolism and easier weight loss.

2- Kefir:
Made from fermented milk, this probiotic-rich drink works on your gut microbiome to increase levels of healthy bacteria, promoting good digestion and helping you absorb vitamins and minerals more efficiently.

3- Grape juice:
A small glass of 100% natural grape juice before going to bed can help you sleep and burn fat. Research published in Cell Reports suggests that the secretion of insulin at night (caused by the consumption of simple carbohydrates, such as juice) regulates the circadian rhythms of the body.

And a 2015 International Journal of Obesity Study found that resveratrol, an antioxidant found in grapes, converts calories by storing white fat into calories that burn brown fat. It’s a coup de deux.

4- Chamomile tea:
A hot cup of this sleep-inducing tea increases your body’s glycine levels, a neurotransmitter that relaxes your nerves and acts as a mild sedative. Another trait of chamomile is that it bites your core body temperature so that your system reacts by drastically cooling down, allowing you to sleep.
What’s more, chamomile has been linked to improved glucose control and weight loss, just make sure the tea you drink before you go to bed is caffeine and sugar free.

5- Soy protein:
Soy, in the form of milk powder or protein, is brimming with the amino acid tryptophan.

According to research from the University of Birmingham, it can improve sleep quality by acting as a precursor to melatonin. In addition to helping you relax, tryptophan also lowers cortisol levels to help fight belly fat.

For the best benefits, include Greek yogurt in your protein shaker. It will provide your muscles with generous help of casein protein for better post-workout recovery.