Rethinking dinner: How to eat your way to better sleep
"Have breakfast by yourself, share lunch with a friend, and give dinner to your enemy." We all know this saying. Dinner should be a light and small meal. It's important to choose foods that won't make it difficult to fall asleep and may even help. Nutritionists have their recommendations.
One of the factors that can affect sleep quality is dinner. More specifically, what you eat for dinner. Nutritionists often emphasize that an inappropriate evening diet can not only worsen sleep quality but also lead to more significant health issues.
What dinner should be like
Before you prepare dinner, think about the foods you'll use. Experts suggest mainly avoiding heavy dishes, fatty meats, or spicy items. 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 faster.
These foods hinder sleep
Eating inappropriate foods in the evening can contribute to insomnia. Experts also point out the necessity of avoiding drinks with caffeine that stimulate, 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 choose 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 crucial for the production of melatonin, the hormone that regulates the circadian rhythm. The body doesn't produce tryptophan on its own, so it's essential to obtain it through food. Foods rich in this amino acid are primarily dairy, lean meat, fish, eggs, and legumes.
