Expert: Eating dinner at this time leads to better sleep!

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

Dr. Lauren Panoff, an American nutritionist, will now provide specific guidance on the ideal dinner times for each type of food to promote restful sleep, according to Verywell Health.

Sweets: 2 hours before bedtime

Avoid eating sugary foods at least two hours before bedtime. Eating sweets right before bed can cause blood sugar to spike and then drop suddenly, leading to restless sleep. This can then cause you to wake up in the middle of the night feeling hungry or shaky.

If you crave sweets, try pairing them with foods high in fiber, protein, and healthy fats to help stabilize blood sugar and keep you feeling full longer.

Carbohydrate: 4 hours before bedtime

Before bed, you should eat complex carbohydrates and whole-grain foods, such as a slice of whole-wheat bread or a banana.

Carbohydrates should be eaten 4 hours before bedtime.

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Complex carbohydrates are rich in fiber and take longer to digest, helping to stabilize blood sugar. Experts recommend consuming complex carbohydrates 4 hours before bedtime.

Studies show that consuming fiber-rich foods before bed helps increase the duration of slow-wave sleep – the deep sleep phase essential for growth, memory, and immune function.

Protein: 2-3 hours before bedtime

A protein-rich snack, such as plain yogurt or a handful of nuts, can be beneficial for sleep. However, it's best to consume protein within 2-3 hours of bedtime to allow sufficient digestion time.

Lean protein sources like fish or legumes such as tofu, beans, or lentils are recommended for easier digestion and better sleep quality.

Fats: 3-4 hours before bedtime

Expert Panoff recommends consuming unsaturated fats, such as avocados or nuts, at least 3-4 hours before bedtime to avoid digestive problems. Unsaturated fats help support feelings of fullness and maintain stable blood sugar levels.

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Drinks: 1-2 hours before bedtime

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

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