Healthy Dinner Ideas; Sleep Friendly Food (What To Eat And To Avoid) | Health note- If you want good sleep, eat these things in dinner: Understand the connection between food and sleep from a nutritionist, do not eat these 7 things at night.

One There is an old saying, ‘Eat breakfast like a king, lunch like a prince and dinner like a beggar’. This means that the day should be started with a rich diet. After that, one should eat less food in the afternoon and very less in the evening.

This proverb explains the way to live a healthy life in a few words. But very few of us follow this routine. What we eat and when we eat have different effects on our digestive system, weight and sleep.

According to a study by AIIMS published in ‘Science Direct’, 10.4 crore youth of India are suffering from sleep apnea, a serious sleep related disease.

According to the global sleep survey ‘Philips Global Sleep’ 2019, 62% of adults around the world are not able to sleep as well as they want. Heavy dinner is also a big reason for this.

so today medical certificate In we will talk about the connection of food and sleep. You will also learn that-

The deep connection between food and sleep

Food and sleep, both are interconnected with each other. Food gives energy to the body, while sleep gives rest to the body. When and what we eat also affects our sleep.

According to a study published in The Journal of Clinical Sleep Medicine, a high-fiber, low-saturated fat diet leads to deeper and more restful sleep. Whereas if a heavy diet is taken at night, the body needs more energy to digest it. This may affect sleep.

Avoid some things in dinner

Eating fatty foods at dinner takes longer to digest. This causes fat to accumulate in the body, which can cause obesity. Deep-fried foods can cause acid reflux problems in the body. This can cause heartburn and restlessness, which can interfere with sleep.

At the same time, eating sweets in dinner increases the blood sugar level, due to which it takes a lot of time to digest the food. Similarly, spicy, processed foods, caffeine or alcohol can also disrupt sleep. What things should not be eaten in dinner, understand it from the graphic below-

Make changes in dinner for better sleep

Dinner should be light and balanced, so that it can be easily digested. This leads to better sleep. For this, eat things containing fiber, which improves digestion. Eat green vegetables, which are rich in minerals and vitamins and are also essential for health. Apart from this, understand what things can be included in dinner from the graphic below-

Now, let us talk about these things given in the graphic in detail.

Fiber rich foods help in sleep

Including fiber rich foods like porridge, oats and whole grains in dinner keeps blood sugar level under control and helps in getting good sleep. This also keeps the digestive system healthy.

Drinking warm milk helps in good sleep

Some compounds present in milk, especially tryptophan and melatonin, help in good sleep. Melatonin is called the sleep hormone. Apart from this, the peptides present in milk reduce stress and make the body stress free, which leads to better sleep.

Eating green vegetables in dinner helps in good sleep

Green vegetables contain magnesium, which is an essential mineral for the body. It calms the brain and relaxes the muscles. Magnesium also increases the sleep-promoting hormone melatonin. This gives good sleep. Some fruits like banana, cherry and kiwi are also helpful in sleep.

Some common questions related to sleep and their answers

Question- Should there be a fixed time for meals?

answer- Senior dietitian Dr. Poonam Tiwari says that the right time to have dinner is considered to be before 8 pm. Eating immediately before sleeping can cause insomnia.

Question- How much gap should there be between dinner and sleep?

answer- There should be a gap of at least three hours between dinner and sleeping. For example, if you sleep at 11 o’clock then have dinner by 8 o’clock.

Question- Does the gap between eating and sleeping have any effect on sleep?

answer- By keeping a long gap between eating and sleeping, food gets digested easily and the quality of sleep improves.

Question- Is it okay to take protein diet 6–7 hours before sleeping?

answer- Yes of course! Protein diet can be taken 6–7 hours before sleeping. The body has enough time to digest it.

Question- What will happen if you sleep immediately after eating?

answer- Sleeping immediately after eating prevents the food from being digested properly. This can cause problems like gas, indigestion, heart burn and bloating. Apart from this, sleep is affected. Sleeping immediately after eating does not burn calories. This can also increase weight.

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