Arriving home, opening the fridge and taking the most attractive products can be as appetizing as it is detrimental to sleep and weight. Here are the foods to avoid eating at dinner in order to have a good night sleep.
What to avoid eating when taking dinner later than normally
In general, for those with a sedentary lifestyle but who want to maintain a healthy body weight and to have a good night sleep it is recommended to avoid foods rich in fats and carbs.
There is scientific evidence that shows that insulin sensitivity (the hormone needed to correctly metabolize carbohydrates) is reduced in the evening, so if the dinner is too late, it will require a higher secretion of this hormone, which can lead, in the long term, to an increase in fat mass.
At night we must avoid high-fat, salty and spicy foods, as well as refined carbohydrates.
In short, avoid eating white bread, white pasta, sugary drinks, cakes, and fried potatoes because they slow down digestion and this negatively influences the sleep balance.
Caffeine and alcohol beverages represent big problems
In people sensitive to caffeine, its effects can be prolonged for hours, so it is not advisable to drink coffee after mid-afternoon so as not to disturb the sleep-wake cycle.
Also, alcoholic beverages should also be avoided at dinner and it is advisable to control the intake of liquids so as not to reach a state of overhydration.
Besides raw vegetables at dinner creates many controversies among specialists. Some recommend them for dinner because they are healthy foods, while others say that having raw vegetables at dinner can lead to indigestion and gassiness.
Recommended foods at dinner for better sleeping
Tryptophan-rich foods, such as eggs, fish, chicken or turkey, are, despite beliefs, great for a good night sleep. All of them allow the body to better synthesize melatonin and serotonin.
Fatty fishes, such as sardines, tuna, and salmon, as well as nuts such as almonds, are rich in Omega 3 and 6 fatty acids which are good for a good night sleep. Also, foods rich in magnesium, zinc, potassium, calcium, vitamins B, and vitamin C also contribute to muscle relaxation, regulation of blood pressure and lead to a good night sleep.