Expert: Eat dinner at this time, sleep better!

Eating too close to bedtime can negatively affect sleep quality, blood sugar levels, and weight. While everyone has a different dinner schedule, stopping at the right time can help you sleep better.

Below, Dr. Lauren Panoff, an American nutritionist, will give specific instructions on the ideal dinner time for each type of food to get a good night's sleep, according to the Verywell Health news site.

Sweets: 2 hours before bedtime

Avoid sugar at least 2 hours before bedtime. Eating sweets right before bed can cause blood sugar to spike and then plummet, leading to poor sleep. This can cause you to wake up in the middle of the night feeling hungry or shaky.

If you want to eat sweets, try combining them with foods high in fiber, protein and fat, to help stabilize blood sugar and keep you full longer.

Carbohydrates: 4 hours before bedtime

Before going to bed, eat complex carbohydrates and wholegrain foods, such as a piece of brown bread or a banana.

Carbohydrates should be eaten 4 hours before bedtime.

Photo: AI

Complex carbohydrates are rich in fiber and take longer to digest, helping to stabilize blood sugar. Experts recommend consuming complex carbohydrates four hours before bedtime.

Studies show that consuming fiber-rich foods before bed increases the amount of slow-wave sleep — the deep sleep stage needed for growth, memory, and immune function.

Protein: 2 - 3 hours before bedtime

A protein-rich snack, such as unsweetened yogurt or a handful of nuts, can help promote sleep. However, it's best to consume protein 2-3 hours before bed to allow enough time for digestion.

Choose lean proteins, fish, or legumes like tofu, beans, or lentils for easier digestion and better sleep quality.

Fat: 3 - 4 hours before bedtime

Panoff recommends consuming unsaturated fats, such as avocados or nuts, at least three to four hours before bed to avoid digestive problems. Unsaturated fats help support satiety and maintain stable blood sugar levels.

Drinks: 1 - 2 hours before bedtime

Limit your water intake at least 1-2 hours before bedtime to avoid sleep disturbances. Although water is essential for overall health and sleep quality, drinking too much water close to bedtime can cause nocturia, disrupting deep sleep cycles and causing morning grogginess, according to Verywell Health.

Source: https://thanhnien.vn/chuyen-gia-an-toi-dung-gio-nay-ngu-ngon-hon-185251120171754604.htm