Evening diet choices will impact rest.
For those tempted by late-night cravings, Roberta Anding, a registered dietitian and assistant professor at Baylor College of Medicine, advises against indulging in heavy meals or caffeine close to bedtime.
“Consuming a substantial meal around 8 p.m. when you plan to retire at 9 p.m. can disrupt your sleep patterns,” Anding cautions. “Similarly, if caffeine affects you, it’s wise to cut off consumption by noon.”
Anding highlights the hidden presence of caffeine in various products, not just coffee or tea, but also in pre-workout drinks often taken before exercising. The stimulant can significantly prolong the time it takes to fall asleep, doubling the average duration.
Eating a large meal late at night can also impede sleep, as it diverts blood flow to the digestive system, diminishing blood flow to the brain essential for transitioning through sleep stages, Anding explains.
However, she acknowledges that night shift workers may need to adjust their eating habits accordingly.
For those needing a pre-sleep snack, Anding recommends light, easily digestible options such as berries, Greek yogurt, or apple slices with peanut butter, all rich in protein or healthy fats that promote a sense of fullness without overwhelming the stomach.
Regarding beverages, Anding suggests alternatives to water like milk or caffeine-free sparkling water, catering to those who enjoy the taste experience of coffee or tea before bed. She advises considering decaffeinated versions of these drinks to minimize the stimulating effects while still enjoying the flavor.
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