After a stressful working day, the quality of dinner directly affects the sleep of workers. How to eat to both restore energy and help the body easily fall asleep is an issue that needs to be properly addressed.
First of all, workers should not eat too late. Ideally, dinner should be about 2-3 hours before bedtime so that the digestive system has enough time to function.
If you eat too close to bedtime, the stomach still has to work, easily causing bloating, reflux and making sleep restless. Conversely, skipping dinner or eating too little also causes the body to lack energy, causing restlessness, difficulty sleeping or waking up in the middle of the night.
Regarding nutritional components, meals should be balanced between starch, protein and green vegetables. A moderate amount of starch from rice, potatoes or whole grains helps the body produce serotonin - a neurotransmitter that supports relaxation and improves sleep. Protein should be chosen from fish, eggs, and tofu instead of fatty red meat to avoid feeling heavy. Green vegetables and fruits provide fiber, vitamins and minerals to help the digestive system function more gently.
Workers should also limit greasy, spicy or too salty dishes because they can easily cause thirst, indigestion and increase heart rate.
In particular, it is necessary to avoid using coffee, strong tea or alcohol in the evening. Although some people think alcohol helps to fall asleep easily, in fact it makes sleep shallow and easy to wake up. Instead, a glass of warm milk or light herbal tea will help the body relax more.
Eating in a comfortable mood is also very important. After a stressful working day, workers should spend time eating slowly, chewing thoroughly, limiting eating while watching the phone or thinking about work.
To sleep well after a working day, workers need to pay attention to both the time, food intake and eating habits. A balanced, just enough dinner that takes place in a relaxing atmosphere will be a natural remedy to help the body recover and prepare for a more effective new day.
