A There is an old saying: “Eat breakfast like a king, lunch like a prince, and dine like a beggar.” This means that the day should start with a rich diet. Then, you have to eat less in the afternoon and very little in the evening.
This proverb explains in a few words how to live a healthy life. But very few of us follow this routine. What we eat and when we eat have different effects on our digestive system, our weight and our sleep.
According to an AIIMS study published in ‘Science Direct’, 10.4 million young people in India suffer from sleep apnea, a serious sleep-related disease.
According to the 2019 Philips Global Sleep Survey, 62% of adults around the world are unable to sleep as well as they would like. A hearty dinner is also a big reason.
That’s why today at Sehatnama we will talk about the connection between food and sleep. You will also learn that-
What things should you include in dinner to sleep well? What things should you avoid at dinner?
The deep connection between food and sleep
Both food and sleep are interconnected. Food gives the body energy, while sleep gives the body rest. When and what we eat also affects our sleep.
According to a study published in The Journal of Clinical Sleep Medicine, a diet high in fiber and low in saturated fat leads to deeper, more restful sleep. Whereas if a heavy diet is followed at night, the body requires more energy to digest it. It can affect sleep.
Avoid certain things at dinner
Eating fatty foods at dinner takes longer to digest. This causes fat to accumulate in the body, which can lead to obesity. Fried foods can cause acid reflux problems in the body. This can cause heartburn and restlessness, which can disrupt sleep.
At the same time, eating sweets at dinner increases blood sugar levels, requiring a lot of time to digest food. Likewise, spicy and processed foods, caffeine or alcohol can also disrupt sleep. What things should not be eaten at dinner, understand from the chart below:
Make changes to dinner to sleep better
Dinner should be light and balanced, so that it can be easily digested. This leads to better sleep. To do this, eat foods containing fiber, which improves digestion. Eat green vegetables, rich in minerals and vitamins and also essential for health. Apart from this, understand what things can be included in dinner from the chart below:
Now let’s talk in detail about these elements presented in the chart.
Foods rich in fiber help you sleep
Including fiber-rich foods like porridge, oats and whole grains in dinner helps control blood sugar levels and helps you sleep well. This also keeps the digestive system healthy.
Drinking warm milk helps you sleep well
Certain compounds found in milk, including tryptophan and melatonin, contribute to good sleep. Melatonin is called the sleep hormone. Apart from this, the peptides present in milk reduce stress and free the body from stress, which leads to better sleep.
Eating green vegetables at dinner helps you sleep well
Green vegetables contain magnesium, an essential mineral for the body. This calms the brain and relaxes the muscles. Magnesium also increases melatonin, a sleep-promoting hormone. It gives good sleep. Certain fruits like banana, cherry and kiwi are also useful for sleeping.
Some common sleep-related questions and their answers
Question: Should there be a set time for meals?
Answer – Senior Dietitian Dr Poonam Tiwari says the right time to have dinner is before 8 p.m. Eating right before sleeping can cause insomnia.
Question: How much time should there be between dinner and sleep?
Answer: There should be a gap of at least three hours between dinner and sleep. For example, if you sleep at 11 a.m., eat dinner at 8 p.m.
Question: Does the gap between eating and sleeping have an effect on sleep?
Answer – By keeping a long interval between eating and sleeping, the food is easily digested and the quality of sleep improves.
Question: Is it okay to follow a protein diet 6-7 hours before sleeping?
Answer: Yes, of course! A protein diet can be taken 6-7 hours before sleeping. The body has enough time to digest it.
Question: What will happen if you sleep immediately after eating?
Answer: Sleeping immediately after eating prevents proper digestion of food. This can cause problems such as gas, indigestion, heartburn and bloating. Apart from this, sleep is affected. Sleeping immediately after eating does not burn calories. It can also increase weight.
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Health Nama – These 10 hot drinks will keep you healthy in winter: the immune system will be strong, the body will stay warm
It is beneficial to drink hot drinks made from natural ingredients like turmeric, cinnamon, honey, lemon, basil leaves and ginger. This will make the morning energetic. This will help you stay healthy and cool throughout the cold season. This will keep the digestive system in good condition and the immune system will also be strengthened. …