What to eat before bed: the best and worst options

Food is linked to several factors in life, whether physical or emotional. And it would be no different with the quality of sleep. Even sleeping, the body continues its metabolism and depends on what is ingested to be able to complete its rest process properly. And the quality of sleep, in turn, is related to all our functioning during the day, disposition, concentration and even the emotional aspect.

The functional nutritionist at the Helena Costa Clinic in Rio de Janeiro, Thaianna Velasco, confirms the influence of food on sleep quality: “It can reflect positively, helping a good night’s sleep, or negatively, causing a restless, non-restorative or restless night’s sleep. even insomnia”.

What is ingested influences the functioning of the organism throughout the day. But when it’s time to sleep, it’s recommended to take extra care in food, thinking about the time of rest.

It is important to note that there is a difference between dinner – which is considered to be the meal eaten hours before bed – and what can be called supper, that snack that you may need just before bed. In this case, check out the tips on what should be avoided or preferred so that your night’s sleep is perfect.

The 7 best foods to eat for supper

For before bed, the most suitable foods are those that are easily digested. In general, the substance that can help sleep the most is an amino acid called Tryptophan, which is directly linked to the production of Serotonin, a substance related to well-being and the sleep process.

Low glycemic index carbohydrates, foods rich in fiber and everything in small amounts are also recommended. The master in human nutrition Roberta Santiago de Brito, indicates some good options to kill hunger and still contribute to a quality rest:

1. Pumpkin seeds, oilseeds and milk derivatives: they are sources of Tryptophan, the amino acid precursor of Serotonin, the hormone of well-being.
2. Banana: in addition to containing Tryptophan, it is also a source of Melatonin, known as the sleep hormone.
3. Avocado: source of Omega 9 and the antioxidant GSH. Both help in hormonal modulation and better quality sleep.
4. Warm milk with honey: milk contains Tryptophan and honey is a light carb, making it a great option for a small snack and can help you get a better night’s sleep.
5. Vegetables such as leaves and sweet potatoes and cereals such as oats and flaxseed: they are low glycemic index carbohydrates and rich in fiber.
6. Meat: if you are going to eat meat, give preference to chicken or fish, which are easier to digest proteins, but their consumption should be moderate and in small amounts.
7. Soothing teas: chamomile, passion fruit, mint. Sometimes they can even kill that late-night hunger alone.

According to nutritionist Thaianna Velasco, these types of foods are less likely to cause indigestion and abdominal discomfort. In addition to not increasing blood glucose too much, which can influence both poor quality sleep and the production of the GH hormone, which has its peak production in the deep sleep phase.

Sleep villains: foods and habits to avoid at night

In the same way that certain foods can help with a peaceful night’s sleep, others can, on the contrary, interfere with your rest, impairing metabolic functioning during sleep.

First of all, it is not recommended to eat large portions, in addition to avoiding foods that are difficult to digest and very fatty such as red meat, bacon and fatty cheeses, which can cause indigestion and abdominal discomfort.

“Refined and high glycemic carbohydrates are also contraindicated, such as sugar, white bread, pasta, English potatoes and fruit juice, as they increase blood glucose quickly, causing insulin production to increase dramatically, thus influencing the quality of the body. sleep and the production of the growth-related hormone GH.” Explains Thaianna Velasco.

To ensure a good night’s sleep, avoid the following foods before bed:

• Excess sugars (sweets, breads, cakes and pasta in general): increase oxidative stress and inflammatory mediators, leading to hormonal imbalances and sleep disorders.
• Industrialized cookies: Roberta Santiago explains that “the combination of simple sugar, dyes and chemical additives lead to an increase in pro-inflammatory cytokines, and this increase is related to migraine and insomnia”.
• Spicy foods and peppers in general: they have Capsaicin (thermogenic action), which can interfere with the sleep cycle.
• Stimulants (coffee, mate, green tea, alcoholic beverages and soft drinks): these drinks make you more alert, speeding up metabolism, and increase Cortisol, a hormone that interferes with the production of Serotonin.

21 tips for getting better sleep

If you have a sleep disorder or insomnia, talk to a doctor or nutritionist. Your diet can improve your quality of life more than you might think.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.