Snack smart: Evening diet tips for a restful night's sleep

Problems with falling asleep are becoming an increasingly common issue, affecting not just older people but also young, active individuals. A stressful lifestyle, an excess of responsibilities, and constant exposure to screens and blue light significantly hinder the body's ability to regenerate. However, one of the less obvious factors disrupting a good night's rest is what we consume in the evening. Dietary choices at dinner can determine whether we fall asleep deeply and peacefully or endure a sleepless night full of disruptions.

Our diet directly impacts our sleep quality. Some foods can stimulate the nervous system, making it difficult to fall asleep, and even cause nightmares. Others can lead to digestive problems that disturb our night-time rest.

What to avoid before sleep?

• salty snacks: Chips, peanuts, salted breadsticks – these popular snacks are high in sodium, which contributes to water retention. Consequently, we might experience swelling that makes breathing difficult and leads to insomnia.
• spicy dishes: Spicy foods irritate the stomach lining, which can lead to heartburn and reflux. These conditions make it hard to fall asleep and cause unpleasant awakenings.
• caffeine: Caffeine in coffee, tea, and energy drinks stimulates the nervous system and makes it difficult to fall asleep. It's advisable to avoid these drinks at least a few hours before bed.
• alcohol: Although alcohol may initially induce sleepiness, it disrupts the REM phase of sleep in the second half of the night, leading to light sleep and frequent awakenings.
• fatty and heavy foods: Fatty and hard-to-digest foods burden the digestive system and can cause digestive problems like bloating or indigestion.

To ensure a peaceful sleep, opt for light and easily digestible meals. Here are a few 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 are rich in magnesium, which has a relaxing effect on muscles and aids in falling asleep.
• natural yogurt: Contains probiotics, which positively affect gut health and can improve sleep quality.
• grains: Quinoa, oatmeal, and other whole grains are excellent sources of complex carbohydrates, providing a feeling of fullness and promoting peaceful sleep.

What we eat in the evening significantly impacts 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 energetic.