What if falling asleep also depended on diet? Numerous experts agree that having a light dinner is recommended for both keep our weight at bay to promote sleep.
As the Spanish Heart Foundation reminds us, it is essential to take into account the hours of intake: “Several studies have shown a relationship between the timing of meals and the predisposition to suffer from certain diseases such as diabetes and obesity. To this discipline, which consists of respecting the natural rhythm of the organism and ingesting food when the body is more prepared to assimilate them, it is known as chrononutrition”.
But what kind of food should we keep in mind at night? Leyre López-IranzuFEMM Clinic nutritionistgives us the answer.
Should some be discarded before bed? Can others help us fall asleep?
Some foods can affect sleep quality while others can help us have a more restful sleep. The ones we should avoid before sleeping are:
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Foods high in caffeine: This is a stimulant that can interfere with the ability to fall asleep. It is important that if you have trouble falling asleep, do not drink caffeinated beverages such as coffee, tea, energy drinks at least 6 hours before bedtime.
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Fatty or fried foods: These foods can be hard to digest and can cause indigestion, interfering with sleep.
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spicy foods: they can irritate the stomach and cause heartburn, so they can interfere with sleep.
On the contrary, these foods can help you fall asleep:
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Foods rich in tryptophan: This is an amino acid that the body uses to produce serotonin and melatonin, two hormones that can help promote more restful sleep. Which are? Milk, flax seeds, eggs, chicken, tuna, almonds.
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Foods rich in carbohydrates: These can help increase serotonin production, which can promote a more restful sleep. We find healthy carbohydrates in fruits, vegetables, and whole grains.
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some herbs such as chamomile, valerian, mint help promote a more relaxed sleep.
Some foods should definitely leave our diet?
“Yes, there are some foods that are considered unhealthy and are best limited in your day-to-day diet.
This group includes foods ultra-processed, high in saturated and trans fats, added sugarswhich have been heavily modified and have lost virtually all of their benefits.
It is advisable to opt for natural and fresh or minimally processed foods. However, there is no need to completely eliminate any type of food from your diet, rather try to moderate your consumption and choose healthier options most of the time.
The key is to eat a variety of foods from all the food groups,” she explains.
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