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Eating at night is definitely not worth it. There may be a feeling of heaviness in the stomach, colic or heartburn, and the digestive organs will have to work overtime. As a result, in the morning you will feel overwhelmed. But sometimes you need to eat something to fall asleep without feeling hungry. A light snack an hour and a half before bedtime is not prohibited. However, certain foods and dishes should be avoided.
Nutritionist Corinne Schischportisch-Easch, who treats patients with bulimia, anorexia, overweight, says that it is better not to eat at night.
Fatty food
Usually, before going to bed, when the body is preparing for rest, the body temperature drops by 0,5-1 ° C. This is necessary for fast falling asleep and quality rest. However, the stomach spends a lot of energy on digesting heavy fatty foods. As a result, body temperature rises slightly, which interferes with the normal production of the sleep hormone melatonin. As a result, it is more difficult for you to fall asleep. That is why you should not eat fatty meat, fried foods and fast food at night.
Red meat
Lean red meat should also be excluded from the evening menu. It’s about animal protein. It consists of amino acids that can stimulate the synthesis of “excitatory” neurotransmitters, such as norepinephrine. Norepinephrine is a hormone for making quick decisions, which is produced during stress and in extreme situations. At night, looking at it is useless.
In addition, beef, for example, is digested for 3-4 hours even while awake. And in a dream, it will take all night, which, of course, will affect your well-being. So it is better to replace red meat with chicken, turkey, fish or vegetables.
Sweet
There are two reasons to give up sweets before bed. First, sugar is an energy booster, which means it will be harder for you to fall asleep. Second: the body’s reaction to sweets is the release of insulin into the blood. After 2-3 hours, this causes the opposite state – hypoglycemia, that is, a sharp drop in blood sugar, which is accompanied by a feeling of hunger. You may end up waking up in the middle of the night with an unpleasantly empty stomach.
Black tea and coffee
Theine and caffeine contained in them have a stimulating effect on the body, making it difficult to fall asleep. It is more correct to drink herbal infusions, for example, with verbena or chamomile. They have a calming effect.
Chocolate
Small amounts of low-sugar dark chocolate can be eaten in the evening. It is rich in tryptophan, which promotes the secretion of serotonin, the so-called “happiness hormone”. So, chocolate helps relieve stress and makes it easier to fall asleep.
The main thing is to stop at one piece. After all, cocoa beans also contain theobromine. This substance is the closest relative of caffeine and also has a stimulating effect on the nervous system.
Alcohol
Many drink a glass or two of wine at night, “to fall asleep faster.” In fact, this effect is deceptive. You will fall asleep really faster, but you will sleep worse. In addition, alcohol dehydrates the body, and you can wake up from a banal thirst.
Foods Rich in Vitamin C
Citruses, currants, strawberries, kiwi and juices based on them also have an invigorating effect. And by and large, like all fruits, it is more correct to eat them in the morning. It is better for digestion, and for the figure, and for restful sleep.
spicy food
Spices increase body temperature by inhibiting melatonin synthesis. In addition, they are worse digested, can cause discomfort and even pain in the stomach.
5 Rules for a Late Dinner
Ideally, the last meal should happen 1,5-2 hours before bedtime. Otherwise, the food will not have time to properly digest, which will lead to a feeling of heaviness in the digestive tract.
Often we mistake ordinary thirst for hunger. Therefore, before you sit down to the table, drink a glass of warm water, herbal tea or tomato juice. Perhaps this will dull the feeling of hunger.
On the other hand, drinking a lot of liquid at night is not worth it. Especially when combined with salty foods. Otherwise, in the morning, swelling and bags under the eyes cannot be avoided.
If you do decide to have a late dinner, do not pounce on food. Eat a little and wait 20-25 minutes. Usually this is how long it takes for the brain to transmit a satiety signal.
Ideal late dinner options: boiled egg with fresh cucumber, low-fat fish with lettuce, natural yogurt, tofu cheese.