According to India-based registered dietitian and nutritionist Mrinal Pandit, there is only one food you should avoid if you want to improve your sleep quality.
said a nutrition graduate from Kolhapur University. newsweeAside from avoiding caffeine, managing stress levels, and following general advice related to better sleep, people who want to get better sleep should avoid protein-rich foods before bed. .
“To help you sleep longer at night, the first foods to avoid at dinner are protein-rich foods such as red meat, cheese, eggs and nut butters,” Pandit said.
“These can take hours to digest and can cause discomfort and keep you up late at night. In addition to snacking on protein late at night, avoid foods high in sugar before bed. is also important.”
Eating too much sugar can cause a burst of energy later in the day that keeps you awake at night and crashes later, both of which can disrupt your sleep cycle, Pandit said. Nutritionists add that heavy, protein-rich meals are also best avoided late at night, as they are difficult to digest.
This is because foods rich in protein and fat contain complex molecules that take longer for your body to break down. Fiber-rich fruits and vegetables, on the other hand, are digested much more quickly. Protein-rich foods take a relatively long time to get through the body because the process of breaking down proteins in protein-rich meals and reducing them to amino acids takes longer.
replace meat with yogurt and nuts
For this reason, Pandit argues that the best alternative to a protein-rich dinner is to replace it with a light protein-based snack, such as yogurt or nuts, early in the day. Protein takes longer to digest, so eating a protein-rich snack early in the day will keep you feeling full longer and help you stay light and comfortable at bedtime.
“By taking these simple steps and adjusting your diet for quality sleep, you can get a restorative night’s rest, which is so important for your health,” Pandit explains. Did.
If you’d rather avoid a protein-rich meal before bed, what should you eat when you’re hungry in the evening? .
“Eating foods rich in complex carbohydrates can increase levels of the sleep-promoting hormone serotonin,” she said. Newsweek.
“Complex carbohydrates are found in whole grain breads and cereals, beans, lentils, and potatoes.
“Magnesium-rich foods such as almonds, bananas, black beans, spinach, and quinoa can also help promote restful sleep. Magnesium relaxes muscles and reduces anxiety. Both of these contribute to a good night’s sleep. You need iron-rich foods like lean meat, tofu, and lentils.” And beans can also help you sleep better. ”
No matter what you eat, nutritionists advise nighttime snackers to eat smaller portions to avoid discomfort and bloating.
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