Evening diet tips: Foods to avoid for a restful night's sleep
Do you want to sleep peacefully and wake up refreshed? What you eat in the evening has a significant impact on the quality of your sleep. Some foods, though tempting, can seriously disrupt your night's rest. Discover the biggest enemies of peaceful sleep and find out which snacks are best for the evening.
7:32 PM EST, December 1, 2024
Problems with falling asleep are becoming increasingly common, affecting not only older people but also young, active individuals. A stressful lifestyle, too many responsibilities, and constant exposure to screens and blue light significantly hinder the body's recovery. However, one of the less obvious factors disturbing restful nights is what we eat in the evening. Dietary choices for dinner can determine whether we fall into a deep, peaceful sleep or face a sleepless night full of discomfort.
Why does what we eat in the evening matter for sleep?
Our diet directly impacts sleep quality. Some foods can stimulate the nervous system, making it difficult to fall asleep and even causing nightmares. Others may lead to digestive problems that disrupt nighttime rest.
What to avoid before sleep?
- Salty snacks: Chips, peanuts, and salted pretzels are high in sodium, contributing to water retention in the body. As a result, we may experience swelling, which makes breathing difficult and causes insomnia.
- Spicy foods: Spicy foods irritate the stomach lining, which can lead to heartburn and acid reflux. These ailments make it difficult to fall asleep and cause unpleasant awakenings.
- Caffeine: Caffeine in coffee, tea, and energy drinks stimulates the nervous system and makes falling asleep difficult. It's best to avoid these drinks at least a few hours before bed.
- Alcohol: Although alcohol may initially induce sleepiness, in the second half of the night it disrupts the REM sleep phase, leading to light sleep and frequent awakenings.
- Fatty and heavy meals: Fatty and heavy meals burden the digestive system and can cause issues such as bloating or indigestion.
What to eat in the evening to sleep well?
If you want to ensure a peaceful night's sleep, choose light and easily digestible meals. Here are some suggestions:
- Bananas: They are rich in tryptophan, which converts into melatonin—the sleep hormone.
- Cherries: They contain melatonin, which helps regulate the circadian rhythm.
- Almonds: They're rich in magnesium, which has a relaxing effect on the muscles and aids in falling asleep.
- Natural yogurt: It contains probiotics that positively impact gut health and may improve sleep quality.
- Grains: Quinoa, oats, and similar grains are excellent sources of complex carbohydrates that provide a feeling of fullness and promote a good night's sleep.
What we eat in the evening has a profound impact on our sleep quality. By avoiding heavy and stimulating foods and choosing light and healthy snacks, we can enhance our sleep quality and wake up refreshed and full of energy.
