Eating close to bedtime, small habits but not good for sleep
In a busy lifestyle, many families are easily late for meals or snack late, and wonder why the whole family keeps worrying until late at night. According to Lauren Panoff - a community nutritionist in Colorado, USA, the end of a meal is no less important than the quality of the dish.
Similarly, according to Ms. Suzanne Fisher - a nutritionist at Fisher Nutrition systems, Florida, USA: The body needs 2-3 hours to process the last meal of the day. Eating too close to bedtime can easily cause bloating, disrupt blood sugar and make sleep cramped."
Foods rich in sugar or fast starch can easily cause the body to suddenly increase or drop blood sugar, creating a feeling of hunger or waking you up in the middle of the night. In contrast, complex starches such as whole wheat bread or bananas will stabilize blood sugar more if consumed early before bed.
Simple actions to help the whole family sleep deeper
For busy couples, the key is to maintain a stable routine instead of trying to force themselves to a rigid "restrictive" time. Fisher advises: Listen to your body. If you are really hungry, a protein snack like Greek yogurt or a few almonds is better than trying to endure and waking up in the middle of the night."
Some tips to apply in the family:
Stop eating fatty foods, fry them 3 - 4 hours before bed to avoid reflux.
Limit water for 1-2 hours before going to bed so you don't have to wake up to go to the toilet.
Avoid caffeine after the afternoon, as this substance can stay in the body for up to 12 hours.
Prioritize light dinner, focusing on vegetables, lean proteins, and whole grains.
In general, there are no such thing as miraculous foods that guarantee sleep. It is the regularity in diet and lifestyle that helps the family maintain sleepy nights, wake up with more complete energy.
