(healthline)
Experts have revealed that your eating habits play a crucial role in the quality of sleep you get, emphasizing that when you eat is just as important as what you eat. They advise avoiding large meals before bed and opting for light, nutritious snacks instead to maintain a steady body clock and stable blood sugar levels, thus preventing sleep disruptions.
For those late-night hunger pangs, experts recommend small, effective snacks that keep blood sugar stable through the night, such as a bit of yogurt, a banana, or a few nuts, ideally consumed 1-2 hours before bedtime. Keeping it light with these snacks helps avoid waking up with a growling stomach.
Bathroom and kitchen experts at Plumbworld have provided a series of tips for ensuring sound sleep, including eating only small evening snacks. According to the Express, their golden rules include avoiding big meals pre-slumber, maintaining regular dining times, starting the day with a hearty breakfast, cutting out evening caffeine, and drinking plenty of fluids during the day while reducing intake before bedtime.
They said, “One practical tip is to plan your meals ahead of time and cook in batches. Preparing meals in advance not only ensures you have nutritious options ready to eat but also helps save money by reducing the need for takeaways or last-minute grocery runs. Batch cooking allows you to portion out meals, making it easier to control serving sizes and avoid overeating late at night. By sticking to a planned meal schedule, you can align your eating habits with your body’s natural rhythms, promoting better sleep and overall health.”
The experts also suggest incorporating more whole foods into your diet, such as fruits, vegetables, and whole grains. “These foods are often cheaper in the long run compared to processed snacks and ready meals, and they provide essential nutrients that support sleep. For instance, foods rich in magnesium, like leafy greens and nuts, can help relax your muscles and improve sleep quality. Shopping at local markets or opting for seasonal produce can further reduce costs while ensuring you get fresh, nutrient-dense foods that benefit both your sleep and your budget.”
To maximize sleep quality, the experts recommend the following mealtime schedule:
- Breakfast: Eat within an hour of waking up to jumpstart your metabolism and align your body’s energy levels with its natural circadian rhythm.
- Lunch: Aim for a midday meal, around 12-2 PM, to maintain steady energy levels and avoid mid-afternoon crashes that can affect your evening routine.
- Dinner: Have your evening meal preferably 3-4 hours before bedtime to allow adequate time for digestion and to prevent discomfort that could disrupt sleep.
- Evening Snack: If you need a snack, choose something light and healthy about 1-2 hours before bed to stabilize blood sugar levels without overloading your digestive system.
Following these guidelines can help ensure you get a restful night’s sleep and wake up feeling refreshed and energized.
