Evening diet essentials: Foods to avoid for better sleep

Struggles with falling asleep are an increasingly common issue affecting not only the elderly but also young, active individuals. A stressful lifestyle, an abundance of responsibilities, and constant exposure to screens and blue light significantly impair the body's ability to regenerate. One of the less obvious factors disrupting night rest is our evening diet. The foods we choose for dinner can determine whether we fall asleep deeply and peacefully or face a sleepless night filled with nightmares.

Our diet directly affects sleep quality. Certain foods can stimulate the nervous system, making it difficult to fall asleep and even causing nightmares. Others can lead to digestive problems that disrupt nocturnal rest.

What should be avoided before sleep?

• salty snacks: Crisps, peanuts, salted breadsticks – these popular snacks are high in sodium, which leads to water retention in the body. Consequently, we may experience swelling, making breathing difficult and causing insomnia.
• spicy dishes: Spicy foods irritate the stomach lining, leading to heartburn and reflux. These conditions make it difficult to fall asleep and cause unpleasant awakenings.
• caffeine: Caffeine in coffee, tea, and energy drinks stimulates the nervous system, hindering sleep. It's advisable to avoid these drinks at least a few hours before bedtime.
• alcohol: Although alcohol may initially make you feel sleepy, it disrupts the REM stage of sleep in the latter half of the night, resulting in light sleep and frequent awakenings.
• fatty and heavy foods: Fatty and hard-to-digest foods burden the digestive system and can cause problems like bloating or indigestion.

If you wish to ensure peaceful sleep, opt for light, easily digestible meals. Here are a few suggestions:

• bananas: They are rich in tryptophan, which converts into melatonin – the sleep hormone.
• cherries: These contain melatonin, helping to regulate the circadian rhythm.
• almonds: They are abundant in magnesium, which has a relaxing effect on muscles and aids in falling asleep.
• natural yoghurt: It contains probiotics, which positively affect gut health and can enhance sleep quality.
• grains: Quinoa, oatmeal, and other whole grains are excellent sources of complex carbohydrates, providing a feeling of fullness and promoting restful sleep.

Our evening dietary choices significantly impact sleep quality. By avoiding heavy and stimulating foods and selecting light and healthy snacks, we can improve our sleep quality and wake up refreshed and energised.