What to eat before bed?


For our health it is recommended eat something before going to sleep? There are several theories on the positive or negative consequences of eating in the evening before going to bed. Although many studies have shown that eating late in the evening is not entirely beneficialhowever, some exist foods which is even recommended to be taken before sleeping, and which can therefore be functional snacks for the well-being of the body and facilitate sleep. It's obviously about small portions of foodwhich do not weigh down the stomach or interfere with the time and quality of rest.

The quality of rest also improves if you get up early in the morning.

Sleeping more can also make you lose weight.

Eating before sleeping: why it's good for you

Eating before sleeping or one or two hours before sleep can, contrary to what is widely claimed, promote weight loss. A small snack, in fact, can stimulate and accelerate the metabolism, thus managing to maintain stable levels throughout the night sugar in the blood. This allows the hormone glucagon, which has the task of burning fat, comes into operation while you sleep. The snack also will not make the sleep agitated: preventing a drop in blood sugar levels also allows you to fall asleep faster and enjoy a peaceful and restful rest. Furthermore, the evening snack helps to support the immune system and help you get up the next morning with energy.

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Did you know that…

Another characteristic that night-time snacks must have is the low sugar content to keep insulin at bay and avoid further hunger peaks: for this reason, those who dine late in the evening, or even at eleven or midnight, will have to reduce quantities and choose foods with a high satiating power.

Foods suitable for an evening snack

Lo evening snack is therefore allowed e.gIndeed, it can represent a valid aid for subsequent rest. There are light, mineral-rich foods that are suitable for consumption before sleeping. It is important to remember that in any case it snack it will have to be of small portions, this is to avoid going to bed with excessive weight on your stomach. Furthermore, it should be consumed to the maximum half an hour earlier to go to bed to avoid, especially in those who suffer from it, phenomena of reflux.

Here are some foods that are commonly recommended and which benefit the body during the night:

  • Mela, banana, pear, cherries: they dampen the appetite and do not weigh down the stomach
  • Blueberries: rich in essential amino acids, vitamins, antioxidants
  • Avocado: rich in sedative minerals such as magnesium and potassium: consume half of it, seasoned with a little oil
  • Cottage cheese
  • Unsalted olives: they dampen hunger and have a relaxing power.
  • Greek yogurt and oat flakes: they offer advantages to digestive health as they protect the intestinal flora and help promote sleep
  • Verdure (crude): valerian, mixed salad, carrots, celery, courgettes, are ideal as a nighttime snack. Avoid leafy and green vegetables which may cause excessive swelling and disturb sleep
  • Dried fruit (almonds and walnuts): they are rich in sedative minerals and tryptophan, an amino acid with natural relaxing properties.

Did you know that…

The ideal foods to consume as an evening snack, before bed, should contain two elements essential for good rest: tryptophan and melatonin. The first is an amino acid that promotes sleep. Since we are unable to produce tryptophan naturally, it is important to consume foods that contain it. They are mainly milk, cheese, eggs, nuts, fish and beans. Melatonin, on the other hand, is a hormone that regulates sleep and influences the body's sleep-wake cycle, promoting falling asleep. Foods rich in melatonin include cherries, nuts, bananas, oats and tomatoes.

Foods to avoid before bed

On the contrary, there are foods absolutely to avoid in the evening before going to sleep. These are, for example, foods spicy, acids or fats, which can primarily cause heartburn and gastric reflux, but also insomnia. In fact, lying down too soon after eating can cause a burning sensation in the chest or a reflux of stomach acid. In general, it is strongly not recommended to eat large portions of food at dinner, and before going to bed, especially for people who suffer from bronchial and lung problems. In fact, ingested food could worsen the health conditions of people suffering from asthma as it remains in the stomach all night and influences the movement of the chest.


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