The Best Foods to Eat and What to Avoid

When it comes to good health, factors like diet, physical activity, stress, and sleep are all connected.

That said, it’s not surprising that what you eat can affect your nighttime rest.

While the foods you eat throughout the day may have some impact on your sleep, your best chance to snack your way to better shuteye is just before you turn in.

Eating the right foods (or combination of foods) in the evening hours could mean the difference between fitful and restful sleep.

Find out why and how foods can help you sleep, plus 15 bedtime snacks that may help send you snoozing.

The link between foods and sleep comes down to what’s in what you eat.

According to a 2016 study, blood levels of micronutrients like magnesium, iron, and zinc, for example, have been linked with longer sleep duration.

A 2021 study showed that fats like omega-3 fatty acids can reduce the time it takes to fall asleep.

According to research from 2016, higher-protein diets may also contribute to improved sleep quality.

For some people, a racing mind or feelings of anxiety are the cause of insomnia.

An older 2008 study noted that serotonin-rich foods may be especially helpful in that case, since serotonin may be involved in regulating an anxious mood.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

Just like some foods can promote sleep, others can disrupt it.

You probably know that foods like coffee and energy drinks aren’t great nightcaps due to caffeine and common energizers like ginseng and yerba mate.

These aren’t the only choices to avoid before bed.

Eating spicy or acidic foods shortly before bed may cause indigestion or acid reflux, which could keep you tossing and turning.

Another culprit is sugary foods. Research from 2020 found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia.

“Eating foods high in sugar right before bed could make you feel sleepy, making it easier to fall asleep, but will also increase the chances of a restless night’s sleep,” says Kelsey Lorencz, RDN and founder of Graciously Nourished.

This is due to a sharp rise in blood sugar that releases insulin and other hormones to help bring blood sugar back down. This hormonal activity can disrupt sleep.

When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Just note that eating too close to climbing into bed could backfire.

“Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Tart cherry juice smoothie

Some small 2018 and 2010 studies found that drinking tart cherry juice could help reduce insomnia. The second study suggests drinking two 8-ounce servings a day in the morning and evening.

You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal.

Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats.

Smoked salmon cream cheese rollups

Salmon contains the highest omega-3’s of most fish in the sea. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime.

Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Then roll it and slice it into bite-sized pieces.

Whole grain toast with peanut butter

Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast.

“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz.

Blueberry-almond oatmeal

You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.

“Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. “Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.”

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

Kiwi slices

Sweet dreams are made of… kiwi? It’s possible!

A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer.

Handful of pistachios

Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut.

Try snacking on a handful an hour or so before bed.

Cashew trail mix

Like pistachios, cashews are rich in melatonin. Plus, they boast another bonus: They’re a good source of magnesium.

Create a trail mix with cashews, dried cranberries, almonds, or any of your favorite nuts and dried fruits.

Avocado toast

Avo toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that, in some populations, a potassium deficiency could disturb sleep.

Spinach egg bites

Spinach and eggs may be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while its vitamin B6 is a co-factor in converting tryptophan to serotonin. Eggs, meanwhile, are high in melatonin.

To make spinach egg bites, follow these steps:

1. Whisk 6 eggs, a splash of milk, and a pinch of salt.
2. Stir in ¾ cups of cooked spinach.
3. Divide among greased muffin cups.
4. Bake at 400°F for 15-20 minutes or until set.

Almond butter crackers

Like cashews and pistachios, almonds are another nut with bedtime benefits. They contain melatonin and magnesium to contribute to better rest.

Enjoy a schmear of almond butter on whole grain crackers for a little something creamy and crunchy before bed.

Chamomile tea with warm milk

“Drinking chamomile tea before bed is a great way to reduce anxiety symptoms and support a good night of sleep,” says Lorenz. Chamomile is particularly rich in the antioxidant apigenin, which works like an antidepressant and antianxiety agent to inhibit monoamine oxidases (MAO’s).”

According to a 2022 study on animal models, inhibiting MAO increases the level of monoamines, like serotonin, in the brain, which is associated with a reduction in depressive symptoms.

Add a splash of warm milk to your steaming cup for a soothing, creamy texture and a bit of healthy fat.

Tart cherry juice mocktail

Alcohol can disrupt your sleep, but a mocktail of tart cherry juice, OJ, and sparkling water makes an ideal nighttime tonic.

Warm smoothie bowl

“A smoothie with yogurt, spinach, fruit, and peanut butter can be a great magnesium-rich bedtime snack,” Lorenz recommends.

Even better: Try it as a warm smoothie bowl by heating it up in the microwave for a minute or so. You may find the cozy warmth especially calming.

Cherry pumpkin seed smoothie

Get creative with your smoothie-making with a mix of yogurt, pumpkin seeds, and cherries.

“The magnesium from the pumpkin seeds, vitamin D from the yogurt, and melatonin found in sweet cherries will support a good night’s rest,” says Lorenz.

Coffee and tea

It’s probably clear why caffeinated drinks like coffee and tea aren’t your ideal bedfellows.

Caffeine is well known for its stimulating effects. Besides their caffeine content, acidic beverages like coffee can also cause nighttime heartburn in more sensitive people.

Sweets

With their high sugar content, sweets like cookies, pastries, and cakes may disrupt your insulin levels, leading to a restless night.

Energy drinks

Downing an energy drink too close to turning in won’t do your sleep any favors.

These beverages often contain caffeine and herbal stimulants designed to keep you awake, not put you to sleep.

Spicy or heavy foods

Save the fiery curry and zippy salsa for lunch or dinner time—not bedtime. Eating spicy foods stimulates the production of stomach acid, which can result in acid reflux that disrupts rest.

Steer clear of heavy, high calorie foods like fried food, red meats, and more than a small serving of cheese. These take time to digest and could cause indigestion if eaten just before laying down.

If you routinely struggle with insomnia, talk to your doctor or a sleep expert to rule out the possibility of a sleep disorder.

In the meantime, you can find helpful information on sleep disorders from the National Sleep Foundation.

If anxiety is what keeps you up at night, the Anxiety and Depression Association of America offers numerous resources.

Get the facts with these commonly asked questions.

What are the best foods to eat for good sleep at night?

Everyone may respond somewhat differently to various foods, but some of the best to eat before bed include:

• kiwi
• tree nuts, like pistachios and almonds
• tart cherries or their juice
• oatmeal with berries and nuts
• chamomile tea with milk

What foods should you avoid to sleep well at night?

Before bed, it’s best to steer clear of high-caffeine foods and beverages, spicy or heavy foods, and anything high in simple sugars.

What foods can babies, toddlers, and kids eat at night to sleep better?

If your baby is eating solid foods, try offering pureed magnesium-rich veggies like spinach or spoon-feeding them a smoothie. Toddlers can snack on foods cut into appropriate portion sizes (though they should not eat whole nuts, since they’re a choking hazard). Older kids are free to eat any of the foods on the list above.

What chemicals in foods make you sleepy?

Not all chemicals in food are bad! Melatonin, serotonin, and tryptophan have all been linked to promoting feelings of sleepiness.

What are the best foods for insomnia and anxiety at night?

A warm beverage may be the best choice to soothe anxiety and prevent insomnia. Like a warm bath, the sensation of heat often helps wash away the worries of the day.

Choose chamomile tea for its calming antioxidants, and add a splash of milk if you prefer a creamy taste. The extra fat will help too!

What fruits can help you sleep at night?

Kiwi and tart cherries have the strongest body of research to show their sleep-inducing effects.

The right snacks before bed could make a significant difference to your rest – but remember that an overall pattern of healthy eating is important too.

“Good nutrition is tied to good sleep – eating plenty of fruits and vegetables, lean protein, and staying hydrated all contribute to our general health and our sleep health,” says Robbins.

Choose your bedtime snacks wisely to set yourself up for sleep success.

Replace the placeholder image on the left with a 200×200 pixel photo of the author.

The Best Foods to Eat and What to Avoid

When it comes to good health, factors like diet, physical activity, stress, and sleep are all connected.

That said, it’s not surprising that what you eat can affect your nighttime rest.

While the foods you eat throughout the day may have some impact on your sleep, your best chance to snack your way to better shuteye is just before you turn in.

Eating the right foods (or combination of foods) in the evening hours could mean the difference between fitful and restful sleep.

Find out why and how foods can help you sleep, plus 15 bedtime snacks that may help send you snoozing.

The link between foods and sleep comes down to what’s in what you eat.

According to a 2016 study, blood levels of micronutrients like magnesium, iron, and zinc, for example, have been linked with longer sleep duration.

A 2021 study showed that fats like omega-3 fatty acids can reduce the time it takes to fall asleep.

According to research from 2016, higher-protein diets may also contribute to improved sleep quality.

For some people, a racing mind or feelings of anxiety are the cause of insomnia.

An older 2008 study noted that serotonin-rich foods may be especially helpful in that case, since serotonin may be involved in regulating an anxious mood.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

Just like some foods can promote sleep, others can disrupt it.

You probably know that foods like coffee and energy drinks aren’t great nightcaps due to caffeine and common energizers like ginseng and yerba mate.

These aren’t the only choices to avoid before bed.

Eating spicy or acidic foods shortly before bed may cause indigestion or acid reflux, which could keep you tossing and turning.

Another culprit is sugary foods. Research from 2020 found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia.

“Eating foods high in sugar right before bed could make you feel sleepy, making it easier to fall asleep, but will also increase the chances of a restless night’s sleep,” says Kelsey Lorencz, RDN and founder of Graciously Nourished.

This is due to a sharp rise in blood sugar that releases insulin and other hormones to help bring blood sugar back down. This hormonal activity can disrupt sleep.

When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Just note that eating too close to climbing into bed could backfire.

“Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Tart cherry juice smoothie

Some small 2018 and 2010 studies found that drinking tart cherry juice could help reduce insomnia. The second study suggests drinking two 8-ounce servings a day in the morning and evening.

You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal.

Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats.

Smoked salmon cream cheese rollups

Salmon contains the highest omega-3’s of most fish in the sea. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime.

Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Then roll it and slice it into bite-sized pieces.

Whole grain toast with peanut butter

Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast.

“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz.

Blueberry-almond oatmeal

You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.

“Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. “Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.”

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

Kiwi slices

Sweet dreams are made of… kiwi? It’s possible!

A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer.

Handful of pistachios

Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut.

Try snacking on a handful an hour or so before bed.

Cashew trail mix

Like pistachios, cashews are rich in melatonin. Plus, they boast another bonus: They’re a good source of magnesium.

Create a trail mix with cashews, dried cranberries, almonds, or any of your favorite nuts and dried fruits.

Avocado toast

Avo toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that, in some populations, a potassium deficiency could disturb sleep.

Spinach egg bites

Spinach and eggs may be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while its vitamin B6 is a co-factor in converting tryptophan to serotonin. Eggs, meanwhile, are high in melatonin.

To make spinach egg bites, follow these steps:

1. Whisk 6 eggs, a splash of milk, and a pinch of salt.
2. Stir in ¾ cups of cooked spinach.
3. Divide among greased muffin cups.
4. Bake at 400°F for 15-20 minutes or until set.

Almond butter crackers

Like cashews and pistachios, almonds are another nut with bedtime benefits. They contain melatonin and magnesium to contribute to better rest.

Enjoy a schmear of almond butter on whole grain crackers for a little something creamy and crunchy before bed.

Chamomile tea with warm milk

“Drinking chamomile tea before bed is a great way to reduce anxiety symptoms and support a good night of sleep,” says Lorenz. Chamomile is particularly rich in the antioxidant apigenin, which works like an antidepressant and antianxiety agent to inhibit monoamine oxidases (MAO’s).”

According to a 2022 study on animal models, inhibiting MAO increases the level of monoamines, like serotonin, in the brain, which is associated with a reduction in depressive symptoms.

Add a splash of warm milk to your steaming cup for a soothing, creamy texture and a bit of healthy fat.

Tart cherry juice mocktail

Alcohol can disrupt your sleep, but a mocktail of tart cherry juice, OJ, and sparkling water makes an ideal nighttime tonic.

Warm smoothie bowl

“A smoothie with yogurt, spinach, fruit, and peanut butter can be a great magnesium-rich bedtime snack,” Lorenz recommends.

Even better: Try it as a warm smoothie bowl by heating it up in the microwave for a minute or so. You may find the cozy warmth especially calming.

Cherry pumpkin seed smoothie

Get creative with your smoothie-making with a mix of yogurt, pumpkin seeds, and cherries.

“The magnesium from the pumpkin seeds, vitamin D from the yogurt, and melatonin found in sweet cherries will support a good night’s rest,” says Lorenz.

Coffee and tea

It’s probably clear why caffeinated drinks like coffee and tea aren’t your ideal bedfellows.

Caffeine is well known for its stimulating effects. Besides their caffeine content, acidic beverages like coffee can also cause nighttime heartburn in more sensitive people.

Sweets

With their high sugar content, sweets like cookies, pastries, and cakes may disrupt your insulin levels, leading to a restless night.

Energy drinks

Downing an energy drink too close to turning in won’t do your sleep any favors.

These beverages often contain caffeine and herbal stimulants designed to keep you awake, not put you to sleep.

Spicy or heavy foods

Save the fiery curry and zippy salsa for lunch or dinner time—not bedtime. Eating spicy foods stimulates the production of stomach acid, which can result in acid reflux that disrupts rest.

Steer clear of heavy, high calorie foods like fried food, red meats, and more than a small serving of cheese. These take time to digest and could cause indigestion if eaten just before laying down.

If you routinely struggle with insomnia, talk to your doctor or a sleep expert to rule out the possibility of a sleep disorder.

In the meantime, you can find helpful information on sleep disorders from the National Sleep Foundation.

If anxiety is what keeps you up at night, the Anxiety and Depression Association of America offers numerous resources.

Get the facts with these commonly asked questions.

What are the best foods to eat for good sleep at night?

Everyone may respond somewhat differently to various foods, but some of the best to eat before bed include:

• kiwi
• tree nuts, like pistachios and almonds
• tart cherries or their juice
• oatmeal with berries and nuts
• chamomile tea with milk

What foods should you avoid to sleep well at night?

Before bed, it’s best to steer clear of high-caffeine foods and beverages, spicy or heavy foods, and anything high in simple sugars.

What foods can babies, toddlers, and kids eat at night to sleep better?

If your baby is eating solid foods, try offering pureed magnesium-rich veggies like spinach or spoon-feeding them a smoothie. Toddlers can snack on foods cut into appropriate portion sizes (though they should not eat whole nuts, since they’re a choking hazard). Older kids are free to eat any of the foods on the list above.

What chemicals in foods make you sleepy?

Not all chemicals in food are bad! Melatonin, serotonin, and tryptophan have all been linked to promoting feelings of sleepiness.

What are the best foods for insomnia and anxiety at night?

A warm beverage may be the best choice to soothe anxiety and prevent insomnia. Like a warm bath, the sensation of heat often helps wash away the worries of the day.

Choose chamomile tea for its calming antioxidants, and add a splash of milk if you prefer a creamy taste. The extra fat will help too!

What fruits can help you sleep at night?

Kiwi and tart cherries have the strongest body of research to show their sleep-inducing effects.

The right snacks before bed could make a significant difference to your rest – but remember that an overall pattern of healthy eating is important too.

“Good nutrition is tied to good sleep – eating plenty of fruits and vegetables, lean protein, and staying hydrated all contribute to our general health and our sleep health,” says Robbins.

Choose your bedtime snacks wisely to set yourself up for sleep success.

Replace the placeholder image on the left with a 200×200 pixel photo of the author.

What is healthy and can be eaten before going to bed so as not to get fat

Inexperienced dieters usually believe that everything that is eaten a few hours before bedtime goes directly to body fat stores. Sounds like a judgment.

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Your metabolism does not stop even when you sleep. Give your body energy to recuperate with easy-to-prepare meals that will benefit your body.

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Eating before bed

The real misunderstanding is that people who watch their figure sometimes go to bed hungry and wake up with a minimum of energy and wonder why they don’t feel very good despite discipline .

Remember that overeating, that is, eating more calories, leads to weight gain. But not late meals.

The trick is to eat foods with a high satiety index before bed. Choose those that satisfy your hunger well.Today we will look at 6 options for late snacks that will help you live in the body of your dreams.

Curd with jam/peanut butter

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Many healthy lifestyle enthusiasts consider cottage cheese a classic nighttime snack. Cottage cheese is ideal before bed because it contains a lot of casein protein, which is slowly released in the body. This provides a stable supply of amino acids throughout the night.

Adding carbohydrates such as berries or jam and peanut butter to this snack increases digestion time and closes the need for important nutrients that will also promote sound sleep. Limit your peanut butter to a tablespoon or less to avoid high calories.

Salmon

Salmon is the perfect pre-bed food, high in protein and healthy fats. Add a bowl of salad to it to increase your food intake and replenish your fiber stores. And the perfect dinner is ready.

Greek yogurt with berries and flax seeds

Like cottage cheese, Greek yogurt is famous for its high protein and calcium content. Boost the healthy fats in this snack with flaxseeds or any of your favorites. Together, they provide the perfect dose of fiber, protein, and fat!

Low Fat Cheese with Sliced ​​Vegetables

If you love cheese, this is a great choice before bed. Regular cheese is high in saturated fat, so choose low-fat varieties that are high in protein. Add slices of your favorite seasonal vegetables to the serving for satiety and volume, brew a cup of tea, and a light snack is ready.

Canned Tuna with Salad or Garnish

Tuna is a great option for people looking for a quick dinner in 10 minutes. Low calorie, high in protein, provides satiety. And if you want to make a salad, then add lettuce leaves and boiled potatoes with your favorite dressing to it.

Protein/Casein Shake

If you don’t feel like cooking before bed, make a protein powder milkshake. So you will definitely ensure your muscle recovery and nutrition. Throw in your favorite fruits or berries like a banana (great), a scoop of ice cream, and this snack will soon turn into a favorite snack, not just before bed.

What to eat at night for active weight loss: a list of the most suitable products – November 20, 2022

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Your late snack, for example, should consist of a combination of long carbohydrates and proteins

November 20, 2022, 11:00

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All people who somehow monitor their diet know this feeling. At 22:00, your stomach growls, and in the refrigerator open sprats are obsequiously waiting for you and invitingly splashing their oily tails. The choice is obvious: either a sandwich, or willpower in a fist and nothing. The editors of the City Portals and our colleagues from Parents. ru know that there is another option: to prepare in advance for yourself products that you can eat for a late dinner and even at night, without getting fat. And in a sense, even lose weight – after all, we all know that it is not always possible to restrain ourselves and not eat an unexpected herring under a fur coat for dinner.

The myth about the harmfulness of eating after six in the evening appeared around the late 90s and early 2000s, when the intermittent fasting model became popular. Then morning exercises began to be shown less and less on TV, housewives drank plenty of The Flying Swallow, Herbalife became boring, and some kind of replacement was needed for a lazy and supposedly effective way to lose weight. And here – a miracle! – an elementary solution to all your troubles: just do not eat after 18:00. The most common option was the 12-hour “hungry window”.

If a person eats for the last time at 18:00 and wakes up at 6 in the morning, a fairly large window of hunger is obtained – 12 hours. But experts believe that this is a dubious model as a practical application. We all have a fasting window (we don’t eat while we sleep), but everyone has their own food protocol. For example, someone does not eat breakfast and eats between 12:00 and 22:00, this is 10 hours of eating and 14 hours is the fasting window.

Further, the industry slightly perverted this approach and an erroneous opinion appeared that 18:00 is some kind of magical time when the body quickly tunes in to a certain secretion of hormones. This is partly true, but only the process of “tuning” occurs much later than at the designated time – closer to sleep.

Experts recommend eating dinner at least three hours before bedtime. At the same time, you should try to compose your menu in such a way that dinner does not overload the digestive tract and at the same time is not too light so that after an hour you do not want to eat again. In the first case, you are unlikely to be able to fall asleep normally, in the second case, the night watch will begin. And the result is the same.

– Direct harm – excess weight. At night, the body was engaged in digestion, as a result, not quite high-quality sleep, slight weakness in the morning, impaired digestion, in the morning you do not want to have breakfast, – says nutritionist Galina Bartashevich . – The night watcher begins when a person has already used up energy, but did not compensate it with a food equivalent in time, as a result, the body requires the owner to return what was spent. It is easier for a person, without thinking about the waist, to quickly satisfy his hunger. There and cakes go, and nightly eating fruit, chocolate, a cup of coffee and everything else.

Nutritionist Olesya Lymar believes that you can eat at any time of the day, and even at night, the main thing is to be aware of this. The main rule of eating food in the evening and at night is to meet your daily calorie intake, it can be easily determined by the formula, just type in a query into a search engine and count.

– Knowing the daily calorie value, you will build a diet for the day. Remember that there should be a balance of BJU (the average formula for the ratio of proteins, fats, carbohydrates: proteins – 15-20%, fats – 30%, carbohydrates – 55-60%. – Note ed. ). If by the evening you have a supply of carbohydrates left, there will be no harm from chocolate. If you need to lose weight – reduce the number of calories, if you want to keep your body in shape and not get better – do not go beyond, – the specialist says and adds that the times of strict diets and nutrition by the hour and grams are long gone, and diets by blood type or according to genetic indicators, according to Olesya, nothing more than pumping money.

Absolutely any food can be in your diet: buckwheat, chicken, oatmeal, cottage cheese, pasta, bread, milk chocolate with filling, sandwich or burger – all this can be included in your daily norm and eaten at any time of the day.

– If you feel comfortable eating twice a day in large portions – please (intermittent fasting is fashionable today), if it is easier for your body to get food 5-7 times a day in small portions, then stick to such a nutrition system, there are no strict rules, everything is individual . Studies show that in both cases, weight loss will be the same, explains the nutritionist.

— The feeling of hunger wakes up at night due to the fact that at home we feel slowed down — things are done, the work is over, the fuss fades into the background, I want to rest and relax. We get bored, we start thinking about what to do with ourselves, and at home there is a refrigerator and food – everything is simple. It is important to understand the difference between hunger and appetite – if your stomach is growling, eat, do not starve yourself, – says Olesya Lymar.

The nutritionist recommends without fanaticism to follow the rule “you can eat everything at any time of the day” and reminds you that eating a burger for breakfast, lunch and dinner is a bad idea. Perhaps you will meet the number of calories per day, but the stomach will feel bad from such a meal – useful substances, vitamins and minerals are needed, food should be varied – so we will receive all the necessary nutrients. For example, fish should be eaten 2-3 times a week.

— The rules for eating before bed are simple: if you feel excitable from a certain food, limit it; if hunger prevents you from falling asleep, eat, but control what you eat. So, you can count a night sandwich the very next day or be aware that you have exceeded the norm and this is not scary, learn to react calmly. For example, at night, if I want to eat, I eat a dietary slice and I don’t see anything wrong with that,” says Olesya Lymar.

To fall asleep, the body needs a sufficient amount of the neurotransmitter melatonin (the so-called sleep hormone), which in turn is synthesized from the more familiar hormone serotonin (the so-called joy hormone). And the raw material for the creation of serotonin is the amino acid tryptophan. That’s what you need to get from food.

Food sources of tryptophan of animal origin primarily include milk, low-fat cheeses (also cottage cheese), fish (tuna, pollock) and meat (turkey) . Of the products of the plant world, it is worth stopping at legumes (soybeans, lentils, beans), nuts (especially pine nuts, as well as sesame seeds) . As well as some fruits and vegetables. These are bananas, dates, figs, dried apricots, plums, broccoli, tomatoes .

— Bananas are well known for being rich in potassium and also being an affordable source of vitamin B6, says Galina Bartashevich. – Vitamin B6 is necessary for the synthesis of melatonin, which helps regulate sleep phases. Potassium acts as a muscle relaxant and gently prepares the body for sleep. Bananas also contain tryptophan, a sleep-inducing substance.

Five foods to help overcome insomniaVitaly Kalistratov / City portals

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Calcium helps the brain use tryptophan and produce melatonin. Therefore, a glass of fermented milk drink or milk with honey at night is ideal.

To reduce nervous irritability in general, it is recommended to include in your diet foods such as asparagus, ripe sweet apples, sweet oranges, fresh red carrots, pumpkin, beets and celery greens .

Limit salty and spicy foods in the evening, as they make you thirsty. And do not eat what provokes bloating (raw white cabbage, radish, radish, peas).

In case of insomnia one hour before bedtime, you can drink pumpkin or beetroot juice with honey, chamomile, lemon balm or thyme tea. But do not get carried away with volumes: excess fluid provokes restless sleep.

Everyone knows that coffee does not help sleep, but do not forget about other caffeinated products (strong tea, cocoa, chocolate, cola) – they work in a similar way.

The choice is yours, remember only the quantity, so that a healthy snack does not turn into a useless (or even harmful) nighttime gluttony. So, before you go to bed, you can eat:

Oatmeal with milk. Milk must be at least 2.5% fat. Skimmed milk is practically useless. Milkfat helps absorb calcium and protein, and is a source of vitamins A and D. Skimmed milk is devoid of this milkfat, and hence its nighttime snacking benefits. You can add a piece of banana or a little cherry to oatmeal.

Boiled egg with a slice of whole grain bread . If you do not want to add calories to this snack, remove the yolk from the egg and eat only the protein or half of the yolk.

A glass of warm milk with a little dried apricots or nuts of your choice (be mindful of the calorie content of nuts and don’t overdo them).

Cup of warm milk with small oatmeal cookies.

Banana and cherry milkshake. Please note: if you use frozen berries, they must first be thawed, as the night cocktail should not be cold. Cold food before bedtime is undesirable. For more benefits, add some oatmeal or flax seeds to your smoothie.

Whole grain toast with bran and tuna. Tuna should not be in oil, but in its own juice. Instead of tuna, you can use seafood, such as crab meat or shrimp.

You can also eat at night vegetables raw or processed. You can use them in the form of a salad, stew or cook a diet soup. If there is excess weight, then it is better to lean on raw vegetables with a low starch content (cucumbers, tomatoes, sweet peppers, carrots) and greens.

Night running to the fridge is almost a sport0002 10 April 2023, 08:00

Ilya Nenko

Chief editor of the national…

Alyona Zolotukhina

NGS journalist

Elena Ivashchenko

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