If it is harmful to eat after 18:00, the next question arises – when should you eat then? Most ordinary people come home after work in the evening. And this is the time when they are the most hungry.
And “hungry”… that’s putting it mildly. You can eat anything and the more, the better.
And if in the first hours after returning from work you can somehow hold on by doing household chores, then at 10 o’clock in the evening the stomach makes itself felt, the will weakens, and the sausage in the refrigerator beckons, beckons, beckons… What to do then?
From now on self-torture is over! It turns out that you can eat at night without harming your figure. The main thing is to do it right. Of course, if you eat half a kilo of eclairs with condensed milk or potatoes with lard, you will not sleep well and may gain weight. But if you eat “special” foods, you can maintain a normal weight and even lose weight.
Although there are those who say that you should not eat anything right before going to bed. This is not quite so. Eating the right kinds of food before you go to sleep during the day can actually help you fall asleep faster, meet your dietary goals, and improve the quality of your sleep. The main thing is to eat healthy food and avoid night snacks, especially if you are watching your favorite series or reading an exciting book. The wrong choice of snacks before bed can prevent you from getting a good night’s sleep, wake you up in the middle of the night, and even make you a victim of adverse conditions such as heart disease or diabetes. Conversely, there are foods that are considered nutritious and beneficial for sleep health because of their innate ability to increase serotonin or melatonin levels.
Certain foods taken before bed are known to improve sleep quality and keep you feeling full throughout the night.
Incorporate these sleep-inducing foods into your diet.
To teach you how to eat the right foods, here are 6 foods you should start eating before bed.
1. Bananas
Being a powerful source of potassium and magnesium, bananas have been found to help your muscles relax and significantly increase melatonin levels, helping you feel more relaxed and ready for sleep.
2. Almonds and walnuts
A light food to eat before bed, almonds are one of the best foods to help you sleep better. Almonds are rich in calcium, which helps calm the body and relax muscles. Calcium plays a key role in helping the brain convert the amino acid tryptophan into melatonin, which induces sleep. A handful of walnuts are more than just a great source of melatonin, they’re also rich in heart-healthy omega-3 fatty acids.
3. Yogurt
For those who are lactose intolerant, yogurt is a good option. Enriched with tryptophan and calcium, it helps restore sleep. It also contains high amounts of vitamin D and melatonin, which are known to promote good sleep.
4. Spinach
Another healthy food useful for insomnia, spinach is rich in tryptophan, folic acid, magnesium and vitamin B. This versatile food is also an excellent source of folic acid, magnesium and vitamins B6 and C, which contribute to the synthesis of serotonin, and subsequently melatonin, which causes sleep.
5. Nutmeg
Nutmeg is a powerful medicinal spice used in traditional Indian cuisine. It helps calm nerves and induce restful sleep by releasing serotonin. Add a pinch of nutmeg to your herbal tea or drink it with warm milk.
6. Sweet potatoes
Sweet potatoes are another sleep-inducing food that can be eaten at night. Its minerals, containing potassium, magnesium and calcium, are known to help calm nerves and promote quality sleep. Eating fiber-rich vegetables will ensure you don’t have to worry about waking up hungry in the middle of the night.
So tonight, choose from a variety of healthy snacks like fruit, nuts, seeds, and milk that require minimal preparation but can go a long way toward improving your sleep quality.