Evening snack, don’t give it up: eat this before going to sleep | You keep fit without giving up

Is eating at night really bad for you? Here are the foods recommended before going to bed that do not weigh you down.

There are different opinions regarding the effects of eating in the evening before going to bed, the so-called “night snack”.

While many studies suggest that consuming food late at night may not be completely beneficial, there are foods that, if eaten before bed, can actually promote general well-being and improve the quality of sleep.

It is important, however, that these delicacies are consumed in small portionsso as not to weigh down the stomach or negatively influence the duration and quality of rest.

Light foods can therefore make ideal evening snacks which help you fall asleep without causing discomfort. Let’s examine which foods are recommended to promote good rest and which to avoid so as not to alter the sleep-wake cycle.

What foods to avoid for a nighttime snack

However, some foods and drinks can disturb sleep if consumed shortly before going to bed. Sweets and meals rich in carbohydrates they can reduce the time it takes to fall asleep, but often lead to poor-quality sleep. Fatty, spicy and acidic foods should be avoided by those suffering from gastroesophageal reflux, as they can aggravate the symptoms.

There caffeine, contained in drinks such as coffee, tea and some energy drinks, can significantly alter sleep cycles, especially if consumed in the evening hours. In the end, alcoholAlthough it can facilitate falling asleep, it compromises the deep sleep phase and can worsen existing sleep disorders. Limiting these foods and drinks can help improve the quality of your sleep, promoting deeper, more restful rest.

Recommended foods for the pre-bedtime snack

Before bed, it can be beneficial to consume light, nutritious snacks. For example, foods rich in magnesium such as bananas and almonds they can promote muscle relaxation and improve the quality of sleep thanks to their ability to regulate the circadian system. A protein shake consumed before bed can support nighttime muscle repair, especially useful for athletes. Oatmeal, another great choice, contains magnesium and melatonin, two components that prepare the body for sleep.

Even some fruits, such as kiwis and black cherries, can naturally increase melatonin production and improve sleep quality, thanks to their sleep-inducing properties. In the end, a light snack based on nuts and seedswhich contain tryptophan and melatonin, can be an ideal solution for those looking to improve their night’s rest without weighing themselves down.