What to eat before bed so you don’t lose sleep, heartburn, gas… –

Who has never felt hungry and had to make a late night snack, who cast the first stone. And who never felt discomfort when waking up, throw two. It’s normal. The fact that we will spend hours lying down without moving can mean that certain types of food do not go down very well before going to sleep. With that in mind, we spoke with nutrologist Nívea Bordin, from Clínica Leger, with units in Rio de Janeiro and São Paulo. And she gave great options for your evening supper. Check out:

What to eat before bed so you don’t disturb your sleep

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The right thing is to have dinner before 8 pm to give the digestive system time to work properly. “The most important thing is what time you eat. Whenever you do this and lie down right after, the probability of not having a peaceful sleep is much greater”, explains the nutrologist.

If even so hunger strikes, avoid simple carbohydrates, such as flour, rice, bread and pasta. As well as industrialized, processed and fast food. “Spicy foods and coffee should also be avoided, as they will make you wake up with less energy the next day”, says Nívea Bordin. According to her, it is worth choosing one of these options (but only one, see?): five Brazil nuts, 1 slice of avocado, Whey Protein without carbohydrates or natural yogurt lactose free.

What to eat before bed to avoid heartburn

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“The secret is to ingest a dose of glutamine at night”, says the nutrologist. The substance is an amino acid that forms a layer of protection wherever it goes. Therefore, it can act from the esophagus to the intestine for those who suffer from heartburn and gastritis. And, of course, it’s also good to cut out foods like chocolate, tomatoes, citrus fruits, peppers and alcoholic beverages.

Not to overindulge in calories

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During sleep, growth hormone is released. And even though we don’t grow anymore, he’s still important in the adult stage. “The hormone has a preference for breaking down and using fatty acids from adipose tissue (fat) as a source of energy, burning calories at night while we sleep”, explains Nívea Bordin. Therefore, a protein-based meal makes our body burn fat stored while we sleep.

To not have gas

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After eating, do not go straight to bed. Move yourself! This facilitates digestion, according to the doctor, and avoids the uncomfortable gases. Also, stay away from: lentils, chickpeas, beans, peas and others such as onions, broccoli, cabbage and wheat.