It is very important to eat the right foods before going to bed, with the right approach to your last meal. It is in the evening that people make a lot of eating mistakes that lead to insomnia or sleep disturbance.
Why regulate evening meals
A common feature of this collection is a low glycemic index. Such food does not significantly increase blood sugar levels, which in turn does not lead to overproduction of the transport hormone insulin. If before bedtime this hormone exceeds the permissible values, it is very likely that you will gain excess weight.
Also, for the above reason, it is worth minimizing the carbohydrates consumed in the afternoon as much as possible. Focus on protein and fat-rich foods. The fact is that these nutrients provide a minimal insulin response and satisfy acute hunger without the risk of gaining unnecessary fat.
Since protein and fatty foods are absorbed for a very long time, satiety is maintained for a long time, and you will definitely not have an overnight overeating. Prolonged absorption of nutrients helps balance the production of satiety hormone, which will not drop after each meal, as it does with carbohydrate, sugary foods.
Your main task for a few hours before going to bed is not to interfere with the production of growth hormone, which plays a key role in the restoration and regeneration of the body. Insulin is its opposite, as soon as this hormone appears, it goes to the lowest values.
The best foods for dinner
Dishes of red fish, red and poultry meat are the best options for ending a hard working day. Also use any form of chicken and quail eggs for dinner.
Avocados are an ideal vegetable source of fat, as are nuts and legumes. Such food not only does not harm your figure, but also slows down the rate of release of glucose into the blood. Also a versatile product for dinner is cheese, the optimal combination of proteins and fats makes it ideal for this selection.
Supplement your protein-fat mix with fiber-rich meals. Choose any vegetables, preferably not watery, since it is in such fruits that the content of plant fibers is close to the lowest values. Give preference to cabbage, carrots, various root vegetables.
Insomnia-causing foods
Often, due to the wrong approach to evening meals, people begin to suffer from lack of sleep, it is difficult for them to fall asleep, complaints of evening heaviness in the abdomen appear. This is often due to the excessive consumption of salty, spicy foods.
Caffeine is the main enemy of restful sleep. Avoid drinking coffee, tea, or any other caffeinated beverages several hours before bed. The nervous system receives a burst of adrenaline, turns on stored reserves and switches from the production of the sleep hormone to increased wakefulness. This is where obsessive thoughts come from before going to bed, people toss and turn and do not understand what the problem is.
Eat protein and fatty foods in the evening. Do not overuse carbohydrates, in particular sweets. Don't wash down your dinner with caffeinated drinks.
