What and when to eat before sleeping is very important for the body's health and the quality of sleep. Eating too close to bedtime can disrupt the sleep rhythm, change blood sugar levels, and increase weight.
According to general recommendation, there should be at least a 2-3 hour gap between the last meal and going to bed.
Expert recommendations:
Sugar: Do not consume sugary foods 2 hours before sleeping. Consuming sugar at night can cause a sudden rise in blood sugar, leading to disturbed sleep, strange dreams, and nightmares.
Carbohydrates: Complex carbohydrates should be eaten 4 hours before sleeping. Foods rich in fiber are beneficial for deep sleep phases, memory, growth, and immunity.
Proteins: It is recommended to consume protein meals 2-3 hours before sleeping. Lean proteins (fish, tofu, beans, lentils) are easily digested, improve sleep quality, and help muscle recovery.
Fats: Foods rich in unsaturated fats (avocado, nuts) should be eaten 3-4 hours before sleeping. Saturated and fried fats make digestion difficult and can disturb sleep.
Fluids: Fluid intake should be limited 1-2 hours before sleeping. Caffeine stays in the body for at least 12 hours, and alcohol can disturb sleep in the second half of the night.
Ideal snack before sleeping:
Snacks that provide a balance of protein, fiber, and beneficial fats keep blood sugar stable and prevent nighttime hunger. For example:
Foods rich in tryptophan: turkey meat, almonds, pumpkin seeds, tofu, banana
Foods rich in magnesium: dark chocolate, spinach, avocado, cashew, sunflower seeds
Lean proteins: Greek yogurt, cottage cheese, boiled eggs, soy smoothie
Fibrous carbohydrates: whole grain crackers, oats, quinoa, whole grain toast with nut butter
Beneficial fats: a handful of nuts, chia pudding, whole grain toast with avocado
Such a balanced night snack improves sleep quality and helps to wake up energized in the morning. (Milli.az)
