What to eat before bed for a restful and refreshing sleep
Photo: What to eat before bed for a restful and refreshing sleep (freepik.com)
Although you should not eat a lot of food before bed, there is one snack that can help you fall asleep if you eat it a couple of hours before bedtime, informs the Daily Express.
What you need to know about snacks
Experts have found that eating habits can significantly affect the quality of sleep, especially the timing of when you eat and snack.
They emphasized the importance of avoiding large meals before bed and choosing light, healthy snacks that can help regulate your body's internal clock and stabilize blood sugar levels, promoting better sleep.
If you start feeling nauseous a few hours before bed, experts suggest choosing a light option that will help stabilize your blood sugar levels throughout the night and prevent you from waking up hungry.
Keeping the snack small, they recommended eating a small portion of yogurt, a banana, or a handful of nuts about 1-2 hours before bed.
Nuts are a good option for a bedtime snack (Screenshot)
What you should avoid before bed
Experts advise avoiding large meals before bed, eating at the same time each day, having a balanced breakfast every day, avoiding stimulants such as caffeine in the evening, and staying hydrated throughout the day but starting to reduce water intake a couple of hours before bed.
Plan your diet and prepare portions. By preparing meals in advance, you not only ensure that you have ready-made nutritious options but also save money by reducing the need for takeout or last-minute food.
By sticking to a planned eating schedule, you can align your eating habits with your body's natural rhythms, promoting better sleep and overall health.
For example, foods rich in magnesium, such as leafy greens and nuts, can help relax your muscles and improve sleep quality. Shopping at local markets or choosing seasonal produce can further reduce costs, ensuring you get fresh, nutrient-rich food that benefits both your sleep and your budget.
Experts also shared the ideal eating schedule to ensure you get the perfect sleep:
- Breakfast: Eat within an hour of waking up to boost your metabolism and align your body's energy levels with the natural circadian rhythm;
- Lunch: Aim for a midday meal around 12-2 PM to maintain stable energy levels and avoid afternoon slumps that can affect your evening routine;
- Dinner: Preferably eat 3-4 hours before bed to allow enough time for digestion and prevent discomfort that can disrupt sleep;
- Evening snack: If you need a snack, choose something light and healthy about 1-2 hours before bed to stabilize blood sugar levels without overloading the digestive system.
Also, read what juice can work wonders for your body.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
