What to eat (and what to avoid) before going to bed: a guide for your rest and your health

Eating before sleeping: why it's good for you

Contrary to a common belief, reinforced by vague memories of grandmother's advice that recommended us to avoid eating before sleep, for fear of nightmares or potential digestive disorders, having a light snack before going to bed can actually prove to be very beneficial. In fact, it has emerged that various processes beneficial to health can be triggered by this practice, provided, obviously, that the quantities of food and food choices are appropriate and not excessive. One of the main benefits of a snack before bed involves weight loss. One study found that people who eat a small snack before bed tend to lose weight more easily than those who go to bed on an empty stomach. This phenomenon has to do - according to experts - with the ability of food to stimulate the metabolism during rest hours. Second, eating a small meal before bed can help keep blood sugar levels stable throughout the night. This, in turn, allows you to enjoy a deeper and more restful sleep. In fact, the body will not feel pushed to wake up in the middle of the night due to sudden drops in blood sugar, allowing uninterrupted, decidedly more regenerating sleep. As a result, falling asleep will be easier and you will be able to enjoy a peaceful rest during the night. This is not just a subjective sensation, but is in fact what has been repeatedly found in specific studies on the subject. Additionally, a nighttime snack can provide additional support to the body's immune defenses. Several superfoods, such as yogurt, honey, almonds, contain nutrients that help boost the immune system, protecting overall health. Finally, the energetic effect that a snack before bed can have is very important. Eating a modest amount of nutrients before bed can make a difference in your energy levels the next morning. Waking up tired and without energy is not unusual for many, and often, the answer can lie in the food consumed - or not consumed - the night before. In conclusion, we see how eating a small snack before bed can bring several benefits, including promoting weight loss, stimulating metabolism, maintaining blood sugar levels, facilitating sleep and supporting immune system and energy upon awakening.

Foods suitable for an evening snack

For a suitable evening snack, it is important to consider the nutrients that food provides, its digestibility and how it can affect our rest. The goal should be to choose foods that not only benefit our health, but also promote quality sleep. First of all, let's remember that an evening snack should consist of small portions. The idea is not to eat a full meal, but rather to consume a small amount of food that helps us calm our appetite without weighing us down. Raw vegetables such as cucumbers, tomatoes, carrots or fennel are an excellent choice. These vegetables, in addition to being crunchy and tasty, are very rich in water and fibre, which help maintain a sense of satiety without adding too many calories. Furthermore, they are easy to digest and do not create bloating in the stomach. Fresh fruit, such as apples, bananas, pears, cherries and blueberries, are another good option. In particular, apples and pears are rich in fiber and give a feeling of fullness, while cherries and blueberries are rich in antioxidants that help fight oxidative stress. Bananas, on the other hand, are a natural source of tryptophan, an amino acid that promotes sleep. Avocado, despite being a high-fat fruit, provides monounsaturated fats, which are beneficial for heart health. It is also a good source of magnesium, known as the "relaxation mineral", which helps improve the quality of sleep. Greek yogurt, rich in proteins and probiotics, contributes to intestinal health and provides a lasting sense of satiety. It is an ideal choice for an evening snack, especially if we combine it with some fruit or whole grains. Oat flakes are an ideal food for the evening thanks to its high fiber content. Additionally, oats have a relaxing and calming effect that can help promote good sleep. Finally, dried fruit such as almonds, walnuts or pumpkin seeds provide an important supply of minerals and healthy fats. Good in small quantities to give a crunchy touch to yogurt or with a piece of fruit. Remember that the key to a good nighttime snack is to choose healthy foods in small portions, so you don't go to bed with an overly full stomach. It is also important to avoid heavy, spicy or too fatty foods, energy or alcoholic drinks, which can interfere with sleep.

Two snack ideas for those who are very hungry before bed

For those who experience a slight rumbling from the stomach just before going to sleep, the temptation to open the refrigerator and prepare a hearty late-night snack is often difficult to resist. However, it's important to remember that the type of food we choose can have a significant impact on the quality of our sleep and our overall health. Fortunately, there are several healthy, savory nighttime snack options that can satisfy your hunger without compromising the quality of your night's sleep. A simple, but delicious and nutritious snack is a small toast of wholemeal bread with cream cheese. Wholemeal bread is an excellent source of fiber and helps keep blood sugar levels stable, preventing spikes and dips that can affect the quality of your sleep. Additionally, spreadable cheese, which can be of various types including ricotta or light spreadable cheese, provides a good dose of protein to keep you full throughout the night. This simple snack not only offers a well-balanced mix of carbohydrates and protein, but can also be easily customized by adding vegetables like tomatoes or avocado, or with a pinch of spices for extra flavor. Another savory option for a late-night snack is combining whole grain crackers with chickpea hummus. Chickpea hummus, which is rich in plant proteins and fibre, can help promote satiety and prevent nighttime hunger. Additionally, the chickpeas found in hummus are a natural source of tryptophan, an amino acid that helps produce serotonin, a hormone that regulates mood and sleep. Whole-grain crackers, on the other hand, are an excellent source of complex carbohydrates, which can help promote sleep when consumed in combination with tryptophan. Don't forget that pairing wholemeal crackers with hummus can become interesting by varying the flavors of the second course, for example choosing the chilli or lemon one! Therefore, there is no need to resist nighttime hunger, as long as you make smart food choices. A savory nighttime snack can satisfy your pre-bed hunger and help promote quality sleep if you choose ingredients like wholemeal bread, cream cheese, chickpea hummus and wholemeal crackers. Bon appetit and goodnight!

Foods to avoid before bed

While it is acceptable to eat a small snack before bed, it is important to be aware of which foods are best avoided if we want to ensure a peaceful and restful sleep. A diet rich in heavy, acidic or spicy foods can in fact favor the onset of problems such as heartburn or gastroesophageal reflux, problems that can wake us up in the middle of the night and disturb our rest. First of all, one of the main foods to avoid before bed are spicy foods. Spicy or spicy food can stimulate digestive processes and cause hot flashes, sweating and discomfort that make it difficult to fall asleep. Additionally, spicy food can cause heartburn and indigestion, particularly if consumed in large quantities. Secondly, it is not recommended to consume acidic foods. These include citrus fruits such as lemons and oranges, as well as tomatoes, vinegar and fermented foods. These foods can cause heartburn and heartburn, as well as promote gastroesophageal reflux, an unpleasant condition that occurs when stomach acid backs up into the esophagus. Particularly fatty food should also be avoided before bed. Foods such as fried foods, desserts based on cream or dark chocolate, very fatty cheeses or very fatty meats take longer to digest and can cause feelings of heaviness and bloating. Additionally, one of the biggest problems with fatty foods is that they can relax the lower esophageal sphincter, causing that unpleasant burning sensation in the throat known as acid reflux. Also remember that, even if we are eating light foods, it is always important not to eat too large portions. This especially applies to those who suffer from bronchial and lung problems. In fact, a large meal, especially if consumed shortly before going to bed, can cause indigestion and breathing difficulties. In conclusion, if you want to guarantee a peaceful sleep, try to avoid spicy, acidic and fatty foods in the evening. Instead, opt for light foods, low in fat and easy to digest. And remember: not excessive quantities! Peaceful sleep also comes through proper nutrition.