How to dine for better sleep: Expert tips on evening meals
"Have breakfast by yourself, share lunch with a friend, and give dinner to your enemy." We are all familiar with this saying. Dinner should be a light and modest meal. It's advisable to choose foods that won't make it difficult to fall asleep and may even aid in doing so. Nutritionists have their recommendations.
One factor that can affect sleep quality is dinner. More specifically, what you consume for dinner. Nutritionists often stress that an improper evening diet can not only impair sleep quality but also lead to more significant health issues.
What dinner should be like
Before you prepare dinner, consider the ingredients you'll use. Experts suggest primarily avoiding heavy dishes, fatty meats, or spicy foods. According to them, such meals can make the night restless. They recommend light meals that don't burden the body and help you fall asleep more quickly.
These foods hinder sleep
Eating unsuitable foods in the evening can be associated with insomnia. Experts also highlight the necessity of avoiding drinks containing caffeine, which are stimulating, while in the evening we need calmness. Simple sugars, found in many desserts, can also lead to a decrease in sleep quality. In the evening, it's better to opt for fruits or nuts.
Ensures a peaceful night
What should you eat in the evening to improve sleep quality? Nutritionists recommend enriching the diet with foods rich in tryptophan. This amino acid is essential for the production of melatonin, the hormone that regulates the circadian rhythm. The body doesn't produce tryptophan on its own, so it's crucial to provide it through food. Foods rich in this amino acid include dairy products, lean meat, fish, eggs, and legumes.
