Understand the connection between food and sleep from a nutritionist, do not eat these 7 things at night
December 30 kathmandu.There is an old saying, 'Breakfast like a king, lunch like a prince and dinner like a beggar'. This means that one should start the day with a rich diet. After that one should eat less in the afternoon and very less in the evening.
This saying explains how to live a healthy life in just a few words. But very few of us follow this routine. What we eat and when we eat has different effects on our digestive system, weight and sleep.
According to an AIIMS study published in 'Science Direct', 10.4 crore youth in India are suffering from a serious sleep-related disease called sleep apnea.
According to the global sleep survey 'Philips Global Sleep' 2019, 62% of adults around the world are not able to sleep as well as they would like. A big reason for this is also a heavy dinner.
The deep connection between food and sleep
Food and sleep are interconnected. Food gives energy to the body, while sleep gives rest to the body. What and when 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 and more restful sleep. On the other hand, if you consume a heavy diet at night, the body needs more energy to digest it. This can affect sleep.
Avoid some things in dinner
Eating fatty foods in dinner takes more time to digest. This leads to fat accumulation in the body, which can cause obesity. Deep-fried foods can cause acid reflux in the body. This can cause heartburn and discomfort, which can interfere with sleep.
On the other hand, eating sweets in dinner increases the blood sugar level, due to which it takes a lot of time to digest the food. Similarly, spicy, processed foods, caffeine or alcohol can also disturb sleep. Understand from the graphic below what things should not be eaten in dinner-
Change your dinner for a good sleep
Fiber rich foods help in sleep
Including fiber rich foods like oatmeal, oats and whole grains in dinner keeps the blood sugar level under control and induces good sleep. It also keeps the digestive system healthy
Drinking hot milk helps in getting good sleep
Some compounds present in milk, especially tryptophan and melatonin, help in getting good sleep. Melatonin is called the sleep hormone. Apart from this, the peptides present in milk reduce stress and make the body stress free, which leads to better sleep.
Eating green vegetables in dinner helps in getting good sleep
Green vegetables contain magnesium, which is an essential mineral for the body. It calms the brain and relaxes the muscles. Magnesium also increases the sleep-promoting hormone melatonin. This helps in getting good sleep. Some fruits like banana, cherry and kiwi are also helpful in getting sleep.
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