Dinners that promote sleep
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Now that Christmas is approaching, at Morfeo we have prepared a very special post for you: dinners that promote sleep. We know that poor sleep is often caused by eating very heavy dinners.
Since diet plays a decisive role in wakefulness and sleep, take note of these tips to ensure you get the perfect night's rest 😉
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A good mattress also helps.
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The importance of rest
Rest is essential for the proper functioning of the body and mind. Often, we don't rest as well as we should. The causes of this are many and varied: stress, nerves, worries, a sedentary lifestyle, etc. Eating a large dinner can cause sleep problems or disorders.
Certain foods can promote activation rather than relaxation at night. That is why it is important to establish sleep routines and follow them every day. These should include eating light dinners or snacks that are easy to digest and help us fall asleep at night.
Dinners that promote sleep
The time spent eating lunch or dinner is greatly influenced by social habits, each person's daily routine, leisure activities, etc. All of these factors influence sleep quality and eating habits.
Poor sleep leads to hormonal imbalance, which affects appetite. This causes an increase in the frequency with which food is consumed and, with it, the consumption of fast food and less healthy options. Eating more than normal at dinner is not beneficial for sleep or health. There are a number of factors to consider:
The schedule
It depends on each person's routine and sleep schedule. You shouldn't eat dinner too early, as this can make you hungry in the middle of the night and cause you to get up to snack. Eating dinner and going to bed immediately is also not recommended.
It is advisable to allow some time to pass between dinner and bedtime. Two hours gives the body time to digest and allows us to go to bed without feeling heavy.
The amount
You should eat the calories you need according to how much energy you are going to expend. During the night, calories are hardly burned off, so almost everything we eat makes us gain weight. A very large dinner will make it difficult to sleep soundly. But it's not good to go to bed on an empty stomach either. You should feel satisfied but not bloated or heavy.
Type of food
Eating light dinners, without excess fat and in reasonable quantities, is beneficial to your health. Dinners should be balanced, not excessive, and include healthy foods: vegetables, proteins, and fruit. Steaming, boiling, baking, or grilling are the best options. Use a teaspoon of olive oil and avoid fried and pre-cooked foods.
Foods not recommended
The type of food you eat is also an important factor. Spices and condiments, hot foods, coffee, soft drinks, or carbonated beverages are not usually recommended at night. Fried foods, pastries, or processed foods also do not help you fall asleep.
Foods that promote sleep
Having a good sleep schedule and getting the recommended amount of sleep is important for rest. There are also foods and substances that help improve sleep quality. Some experts recommend consuming certain foods:
1. Rich in tryptophan
This group includes foods such as bananas, pineapples, avocados, milk, meat, eggs, oily fish, and nuts. These foods promote the production of serotonin and melatonin (which regulates the circadian rhythm and induces sleep).
They are also rich in magnesium, calcium, potassium, omega-3 fatty acids, minerals, and vitamins, especially B vitamins. Among these foods, pineapple stands out for calming anxiety, and its consumption is associated with better rest.
2. Carbohydrates
This group includes foods such as pasta, potatoes, bread, and cereals in general (rice, oats, wheat, and corn). They are necessary for the absorption of tryptophan and provide a large amount of vitamin B (which supports nervous system function).
3. Dairy products
Cheese (not too fatty), yogurt, and milk. These foods provide minerals such as magnesium and zinc, which help with the absorption of tryptophan. Milk is rich in calcium and vitamin B12, substances that are easily absorbed and help regulate sleep.
Drinking a glass of warm milk before bed enhances feelings of well-being and relaxation.
4. Herbal teas
Some herbal teas promote relaxation and rest due to their composition. Valerian, lime blossom, lemon balm, and chamomile are some of the most commonly used to help you fall asleep.
Go to bed after dinner
To get a good night's sleep, it is advisable to leave some time between dinner and bedtime. If you have been out for dinner, taking a walk before going home is a good way to help digest what you have eaten.
If you eat dinner at home, it is best to do so a couple of hours before bedtime. This will aid digestion and help you fall asleep more easily.
It is not recommended tolying down immediately after dinner, as it can cause certain sleeping discomforts such as heartburn, acid reflux, or indigestion. It also makes it difficult to sleep due to the feeling of bloating or heaviness from the food that has been eaten. The latter occurs especially after large dinners.
A good mattress also helps.
Keeping in mind which foods promote sleep is great for getting a good night's rest. However, sleep quality is also important. To get the best possible rest, you need one essential element: the mattress.
A good mattress for rest, such as ourMorfeomattresses, is synonymous with quality sleep. Our products are designed to ensure the best rest. They feature the finest materials, finishes, and the latest sleep technologies. If you want to sleep like never before, don't hesitate to visit ourwebsite. AtMorfeo, you can try our mattress for 100 nights with no obligation 😉
