Have you noticed how what you eat for dinner affects the quality of your sleep? If you didn't pay enough attention to this before, know that it is true: food has a high impact on the quality of your slumber. Due to their properties, different foods can lead to anxiety or insomnia or, on the contrary, can help you get the best sleep possible.
Here’s a list of both what to eat and what to stay away from before you go to bed.
Despite the numerous benefits they have when eaten throughout the day, many leafy greens have diuretic effects and consumption late at night might cause interruptions of the sleeping cycle as a result of the frequent urination. Also, the specialists recommend avoiding garlic, cabbage, broccoli, beans, and cucumber, as they generate gas and might be difficult to digest.
You might enjoy watching a movie late at night with a big box of ice-cream nearby, but unfortunately, this foodstuff has a really bad influence on your sleep. Same with most other sweets, due to the high content of sugar and carbs, it keeps the brain stimulated for a couple of hours, which might give you insomnia, so it may not be the best choice for snacking at night.
3. High protein foods
Eating protein is good for the body, but late night protein is ok in moderation. Although it is recommended that you didn’t eat red meat for dinner, as it is quite hard to digest and in consequence, it will keep you awake for some time. However, turkey meat or low protein sources are just fine in the evening.
4. Spicy foods.
Indigestion? Irritation of the upper digestive tract? Acid reflux and stomach burn? All of these are the result of eating spicy foods for supper. If you wish for a deep sleep, you’d better avoid them too.
Surprise? There’s no doubt that staying hydrated is a must, but it is best if we do it before 8 PM so that we won’t have to wake up in the middle of the night to go to the restroom. In this category, we also include alcohol and coffee, who are already known for causing insomnia. Add to that the fact that they provoke dehydration and you have the strongest reasons not to have them before bed.
Moving on to the foods that can help you improve the quality of your sleep, the kiwifruit is known for its content of serotonin and antioxidants which contribute to falling asleep faster and also help you stop waking at night. Nutritionists suggest eating one or two kiwis before going to bed.
7. Fatty fish.
Having salmon, tuna or trout for your dinner will definitely help you sleep deeply. By virtue of the high content of vitamin D and healthy omega-3 fatty acids, this kind of meals is beneficial for your slumber. It is also easy for the stomach to digest and you'll never feel too full from eating salmon.
8. White rice
Last but not least, white rice. It is high in carbs (but not as high as the ice-cream!) and has a high glycemic index, which is why eating it at least one hour before bedtime contributes to improving the rest. It is also easy to digest and it won't give you gases.
All in all, the quality of your sleep oftentimes depends on you too. Picking up the right foods to eat before bedtime is a great deal, especially because in the morning we all have to go back to our day to day activities and do it efficiently.