In the evening, when the day winds down and the stars begin to emerge, your snacks and meals can hold the key to a peaceful night’s sleep. And as we all know, a good night’s sleep sets the tone for how we tackle the day ahead. Let’s embark on a fascinating journey through the world of foods and discover which culinary creations can hinder the path to dreamland, and which ones can guide us there with ease.
Certain foods and beverages have a sneaky way of causing disruption in our bodies, leading to restless nights filled with indigestion and discomfort. Culprits such as overeating at dinner, rapid consumption of food, and indulging in greasy and spicy treats can invite stomach acid to venture into the sensitive realms of our oesophagus. Garlic, onions, and chillies have been known to cause quite a stir for some individuals, as do fatty and deep-fried delights. If you’re looking to dodge a night of discomfort, it might be wise to steer clear of chocolate, citrus, tomatoes, alcohol, and caffeine-rich beverages. But remember, each stomach has its own unique preferences, so it’s always best to pay attention to how your own reacts to different foods.
If you seek a dinner that promises a tranquil evening, consider the tantalizing flavours of “ginger and tamari pork skewers with cabbage, apple and herb salad.”
What about sugar, you ask? Indulging our sweet tooth after dinner can lead to fluctuations in blood sugar and hormone levels throughout the night, disrupting the tranquillity we seek in our slumber. If you find yourself craving sugar after dinner, it may stem from childhood habits or insufficient food intake during the day. The solution? Embrace a well-balanced, protein-rich diet throughout the day to maintain steadier blood sugar and energy levels. When evening arrives, don’t forget to include a good dose of protein in your dinner – lean meat, fish, legumes, or tofu – to pave the way for a peaceful night’s slumber.
Should the urge for something sweet arise after sunset, opt for fresh fruit with its natural sugars and dietary fibre. Elevate the experience with unsweetened Greek yoghurt, adding that extra protein and satisfaction to your evening.
For those moments when a hankering for sweetness strikes, savour the exquisite taste of “sesame chicken with black rice, sugar snaps and broccolini.”
Timing is everything, even for dinner. Aim to savour your evening meal at least 3 hours before retiring for the night. If hunger comes knocking later, a light snack an hour before bed will forestall any stomach-induced disruptions during sleep.
And here’s a little secret for success: bid adieu to caffeine and high-energy beverages by midday. Instead, seek solace in the gentle embrace of herbal tea, free from caffeine’s jitters.
If sleep remains elusive, consider reining in your alcohol intake. While it may lull you into a slumber, it has a knack for disrupting the quality of your sleep, particularly the coveted REM phase. Even a small amount can cast ripples across your night’s rest, so it’s best to proceed with moderation.
In moments of craving, venture towards snacks enriched with magnesium, tryptophan, or melatonin. Consider a comforting glass of warm milk, a delightful spread of peanut butter on wholegrain crackers, or a generous serving of Greek yoghurt embellished with dried tart cherries or sliced bananas. And let’s not forget about the allure of pistachios, pumpkin seeds, and almonds to elevate your evening delight.
Let this enchanting culinary journey be a reminder that consultations with a healthcare professional always hold the gateway to understanding how your diet and health can be harmoniously balanced.
