Eat dinner at this 'exact time' to get a good night's sleep, nutritionist claims
It can be hard to figure out when to have your dinner at night in order to avoid getting the munchies before you go to bed. As much as a cheeky late night snack may make you feel better at the time, it can also lead you feeling bloated the next day and have a negative impact on your sleep.
Managing and ignoring these cravings can be tough, but if you can, you will be less likely to mess up your sleep. Ultimately, this will leave yourself feeling less fatigued the following day.
Thankfully, a nutritionist has shared the exact time you should have your dinner to avoid this problem, reports Surrey Live. Speaking to his followers on TikTok, Pablo Ojeda shared five key ways to improve your sleep.
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He added that this was crucial to everyone, as without a good night's rest it is impossible to have good health. The Spanish food expert said: "The first [tip] is having light dinners. Avoiding heavy meals at dinner will help you a lot. Meals are easier to digest and do not cause discomfort nightly.
His second piece of advice covered the bed itself. He said: "A good mattress is crucial to provide restorative rest. It provides the necessary support to avoid muscle pain and improves sleep quality."
Pablo continued: "The room temperature is also important. It is essential to keep your room cool, between fifteen and twenty degrees. A fresh temperature helps induce and maintain sleep."
And for his two final tips, he returned to food, highlighting the important of consistency with meal times and not eating too late. He said: "Schedules are important too. Have dinner at the same time every day for a consistent circadian rhythm. Do not eat at least three hours before going to bed."
Pablo's thoughts on getting the best night's sleep have been echoed by other experts, especially the point about having a food 'schedule' to follow. One of which is Dr Valter Longo, head of the Longevity Institute at the University of Southern California. He dedicated his career to studying the biology of ageing and disease.
Among his recommended necessities is frequent exercise and a diet that is rich in vitamins. However, he also suggested eating meals within a 12 hour period each day. He said: "Confine all eating to within a twelve-hour period; for example, start after 8am and end before 8pm. Don’t eat anything within three to four hours of bedtime."
Similarly, nutritionist Helen Bell previously warned that lying down too soon after you eat can lead to a range of uncomfortable symptoms. She explained: "When you lie down soon after eating, it can lead to acid reflux or heartburn due to the stomach acid travelling back up the oesophagus.
"I would [also] say that eating before bed can contribute to weight gain. With my clients, I've observed that late-night eating often leads to the consumption of high-calorie, low-nutrient foods like snacks and desserts. These foods are more likely to be stored as fat because your metabolism slows down during sleep."
For those of you who cannot break the habit of snacking before bed, Helen believes that some food choices are better than others. She recommends snacking on lighter items instead of sugary or greasy foods.
She urges: "When hunger hits you close to bedtime, I suggest opting for light, nutrient dense foods that are easy to digest. In my experience, a small serving of foods like a banana or a handful of almonds, can be beneficial. A small bowl of oatmeal or a cup of herbal tea can also be comforting and promote better sleep.
"Foods high in sugar, caffeine, and fat are best avoided before bed. I've seen that sugary foods can spike your blood sugar levels, leading to a subsequent crash that might wake you up in the middle of the night.
"Fatty foods take longer to digest and can cause discomfort or indigestion, making it harder to sleep. For those focused on weight loss, these foods add unnecessary calories and can disrupt your metabolism."
