Sleep quality often hinges on what you eat and when you eat it. Nutritionist Kyle Crowley from Protein Works recommends spacing your last meal 2-4 hours before bedtime to reduce digestive discomfort and enhance sleep.
Avoid Spicy Foods to Prevent Heartburn
Spicy dishes like curry or ramen are common culprits of nighttime heartburn. Consuming these foods close to bedtime can increase the risk of insomnia by 4.73 times, making it harder to fall and stay asleep.
Limit Acidic and Fatty Fried Foods
Citrus fruits such as oranges and greasy fried items like fried chicken often cause acid reflux, leading to restless nights. Steering clear of these foods in the evening helps reduce discomfort and improves sleep continuity.
Cheese and Its Effect on Sleep Quality
Cheese before bedtime may seem harmless, but it can interfere with sleep patterns. Studies indicate that cheese can contribute to lighter sleep phases and vivid dreams, which disrupt restorative rest.
Optimal Snack Choices for Promoting Sleep
For a late-night snack, consider nuts, milk, or cherry juice. Nuts are a natural source of melatonin, the hormone that regulates sleep cycles. Milk provides tryptophan, an amino acid that encourages drowsiness, while cherry juice has been linked to improved sleep duration and quality.
Timing Your Meals for Better Rest
Spacing meals properly plays a crucial role in digestion and sleep. Eating 2 to 4 hours before hitting the sack allows your body to digest food comfortably, preventing discomfort that could interrupt sleep.
Integrating These Tips into Your Routine
Making mindful food choices in the evening can transform your sleep experience. Avoiding spicy, acidic, and fatty foods while opting for sleep-promoting snacks sets the stage for more restful nights.
Practical diet adjustments before bedtime can reduce discomfort, minimize insomnia risks, and improve overall sleep quality. Following the advice of nutrition experts like Kyle Crowley offers valuable guidance for anyone seeking healthier sleep habits.