INCLUDE (AND AVOID) THESE NUTRIENTS IN YOUR DINNER FOR BETTER SLEEP
Not only does when you eat that last meal of the night matter but what you eat impacts your sleep, too. While certain foods and nutrients support a good night’s rest, others sabotage the process.
Sleep-Friendly Foods: Your goal at dinner should be to eat enough to feel satiated, but not overly full. Focus on easy-to-digest vegetables, a small amount of high-quality fat (like a few slices of avocado) and a small amount of high-quality protein (like a serving of fish).
Since the neurotransmitter serotonin promotes sleep, We recommend incorporating serotonin-boosting foods, like complex carbohydrates, into your last meal. Examples include whole grains (like oats or barley) and sweet potatoes.
Not-So-Sleep-Friendly Foods: To avoid a late-night blood sugar spike, make sure to avoid foods high in sugar and refined carbs. That means many packaged snack foods, like crackers, pretzels, and cookies, are off the table.
Other foods to avoid — especially for people with GERD — is anything that can contribute to heartburn or similar symptoms. “Avoid acidic, spicy foods, as well as chocolate and coffee late at night,” Fatty foods, like chips, can contribute to similar issues.
Another big one to be wary of alcohol.
“Alcohol is known to suppress melatonin release from the pineal gland,” The result: You wake up feeling groggy and unrested after hitting the hay with alcohol in your system.
To minimize alcohol’s impact on your sleep as much as possible, we recommend you stop consuming alcohol a whopping five hours before bed.