Eating late at night negatively affects our sleep and therefore our quality of life. Experts underline that foods containing caffeine and sugar make it difficult to fall asleep and give important tips on the relationship between eating times and sleep. According to scientific studies, what foods can be consumed before going to bed?
Sleep is a physiological need in our lives as important as nutrition, breathing and excretion. Many chemicals that our body needs are generally produced during sleep. Growth occurs during sleep; The defense, nervous, muscular and skeletal systems are prepared for the new day. During sleep, a “cleaning” is carried out and many factors that negatively affect the body’s functions are removed from the body. Therefore, sleep directly affects our quality of life and well-being.
Eating late at night not only causes weight gain; It also negatively affects the body’s biological clock and sleep patterns. According to specialists, the biggest reason for this is that the digestive system rests during the night.
After eating, the body spends energy to complete digestion, and this process can make it difficult to fall asleep. It is also known that some foods can contribute to insomnia due to substances such as caffeine and sugar they contain. Therefore, avoid eating late at night and, if possible, choosing light and easy-to-digest meals while sleeping. It positively affects the quality.
Avoid these type of foods for good night sleep:
Foods that will delay falling asleep the most when eaten late at night are fast food and fried foods, sugary foods, drinks containing caffeine and protein.
Fast food and fried foods: The harm of high-fat and especially trans-fat-containing foods to the body is frequently brought up. However, these foods also negatively affect the sleep cycle and quality. Do not consume such foods, at least for dinner.
Sugar crisis: If you have not had a balanced diet during the day, it is normal for sugary foods to come to mind. Since hunger occurs faster when you eat simple carbohydrate foods, such foods consumed at dinner may cause rapid hunger. This negatively affects the sleep transition process. Therefore, create balanced plates throughout the day and especially at dinner and choose the type of carbohydrates to be consumed wisely.
Caffeine: For a quality sleep, be careful not to consume anything containing caffeine at least 5 hours before.
Proteins: If protein is consumed alone at dinner, it will not be a good choice in terms of quality sleep, as they are foods that take a long time to digest. If a fibrous carbohydrate type and vegetables are consumed in the evening meal, sleep quality increases. At the same time, drinking a glass of milk 1 hour before going to bed will positively affect your sleep duration and quality, thanks to the tryptophan amino acid it contains.
8 food suggestions for sleep quality:
According to scientific studies, some of the foods that can be consumed before going to bed are as follows:
Almond: It is stated that almonds can also help improve sleep quality. This is because almonds, along with some other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.[1] Almonds are also an excellent source of magnesium, providing 19% of your daily needs in just 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who suffer from insomnia.[2]
Turkey: Turkey has a few properties that may explain why some people think it promotes sleepiness or makes people feel tired after a meal. Most importantly, it contains the amino acid tryptophan, which increases melatonin production.[3] The protein in turkey may also contribute to its ability to improve fatigue. There is scientific evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including fewer awakenings throughout the night.[4]
Chamomile tea: A study conducted on 34 adults in 2011 found that those who consumed 270 mg of chamomile extract twice a day for 28 days fell asleep 15 minutes faster and had fewer night wakings compared to those who did not consume it.[5]
Kiwi: Kiwis may be one of the best foods to eat before bed, according to research on their potential to improve sleep quality. In a 4-week study, 24 adults consumed two kiwis one hour before bed each night. At the end of the study, participants fell asleep 42% faster than when they didn’t eat anything before bed. Additionally, their ability to sleep without waking up throughout the night increased by 5%, while their total sleep time increased by 13%.[6]
Oily fish: The combination of omega-3 fatty acids and vitamin D in oily fish has the potential to improve sleep quality, as both have been shown to increase serotonin production. In one study, men who ate 300 grams of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken or beef.[7] This effect was thought to be a result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality.
Walnuts: According to researchers, eating walnuts improves sleep quality because it is stated that walnuts are one of the best nutritional sources of melatonin. The fatty acid structure of walnuts also contributes to better sleep. It provides alpha-linolenic acid (ALA), an omega-3 fatty acid that is converted to DHA in the body. DHA increases serotonin production[8].
Passionflower tea: The calming properties of passionflower tea can promote sleep, so drinking it before bed may be beneficial. In a 7-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality as significantly better when they drank tea compared to when they did not drink it[9].
References:
- Meng X, Li Y, Li S, Zhou Y, Gan RY, Xu DP, Li HB. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017 Apr 7;9(4):367. doi: 10.3390/nu9040367. PMID: 28387721; PMCID: PMC5409706.
- Zeng Y, Yang J, Du J, Pu X, Yang X, Yang S, Yang T. Strategies of Functional Foods Promote Sleep in Human Being. Curr Signal Transduct Ther. 2014 Dec;9(3):148-155. doi: 10.2174/1574362410666150205165504. PMID: 26005400; PMCID: PMC4440346.
- Halson SL. Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Med. 2014 May;44 Suppl 1(Suppl 1):S13-23. doi: 10.1007/s40279-014-0147-0. PMID: 24791913; PMCID: PMC4008810.
- St-Onge MP, Mikic A, Pietrolungo CE. Effects of Diet on Sleep Quality. Adv Nutr. 2016 Sep 15;7(5):938-49. doi: 10.3945/an.116.012336. PMID: 27633109; PMCID: PMC5015038.
- Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011 Sep 22;11:78. doi: 10.1186/1472-6882-11-78. PMID: 21939549; PMCID: PMC3198755.
- Hsiao-Han Lin, Pei-Shan Tsai, Su-Chen Fang, Jen-Fang Liu. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr 2011;20 (2):169-174
- Hansen AL, Dahl L, Olson G, Thornton D, Graff IE, Frøyland L, Thayer JF, Pallesen S. Fish consumption, sleep, daily functioning, and heart rate variability. J Clin Sleep Med. 2014 May 15;10(5):567-75. doi: 10.5664/jcsm.3714. PMID: 24812543; PMCID: PMC4013386.
- Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 2012;56. doi: 10.3402/fnr.v56i0.17252. Epub 2012 Jul 20. PMID: 22826693; PMCID: PMC3402070.
- Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3. PMID: 21294203.