What to eat before sleeping?

This is an automatically translated article.

Having a meal before going to bed is generally recommended not to do it because it can bring harms such as weight gain, creating irregular eating habits for the body,... However, In some cases, adjusting the diet before bed can bring some benefits that people do not notice.

1. Harm of eating before sleeping

Night eating is the late meal between dinner and bedtime, there is still a lot of controversy about what to eat before bed because there are both positive and negative views on this issue. However, eating at night can create some unhealthy habits as follows:
Meal before going to bed can cause more risk of weight gain because this is a snack that provides extra calories, if consumed Consuming too much food at this time can cause weight gain. Some people with psychological stress also often have the appearance of hunger hormone (ghredin) in the evening, making snacks become excessive, pushing calories in excess of daily needs. say that nighttime is the hungriest time of the day, making nighttime eating difficult to control, resulting in a large meal before bed that prevents them from eating breakfast the next morning and starting a cycle. meal disturbances. This disordered cycle can cause the storage of calories as fat at night. Eating at night is also not good for patients with gastroesophageal reflux disease (GERD) because lying down after a full meal can make reflux worse. Therefore, patients should avoid eating anything at least 3 hours before lying down, and should also limit substances containing caffeine, alcohol, alcohol, tea, chocolate, hot spices.

2. Benefits of eating before sleeping

Although not all night eaters benefit from this habit, there are certain benefits to eating late at night: weigh yourself if you are someone who tends to eat a lot after dinner because a healthy snack will help control your appetite better than eating constantly. Sleep well: Eating a full meal before bed can help keep you from waking up in the middle of the night with hunger pangs. Furthermore, sleep deprivation is also linked to overeating and weight gain. Therefore, just balance the calories consumed at night with the total calories consumed during the day, a night meal will be completely fine for your health Stabilizing blood sugar in the morning: For some diabetics can experience very high blood sugar when they wake up in the morning even though they didn't eat anything the night before (dawn phenomenon). On the contrary, some people also have nocturnal hypoglycemia or low blood sugar at night that disrupts sleep, so a moderate nightly meal can help improve this condition. Strengthening Muscles in Men: Supplementing with nutrients for the body to convert protein into muscle can help men strengthen muscle for the body. Increase energy: A full meal in the evening will help the body become more alert and energetic the next morning, increasing work productivity significantly.

3. What should eat before going to bed?

In fact, there is no perfect night food recipe, the construction of the diet depends on the fitness and preferences of the night eater. However, there are some points to note about eating at night as follows:
Do not eat junk or greasy food: These are all foods that contain unhealthy fats and lots of sugar, stimulating cravings. eating makes you overeat Eating before bed is not always the cause of weight gain but eating high-calorie foods will definitely make you gain weight uncontrollably Do not overeat, do not eat processed foods Available because it can affect sleep after eating Some foods that can be good for sleep can include:
Bananas: This is a source of minerals such as magnesium, potassium to help muscles relax, in addition to Bananas also contain the amino acid tryptophan, which can be broken down into melatonin and serotonin to help stimulate relaxation. Low-fat cheese: This is a high-protein but low-fat food that helps fight acid reflux, In addition, it also contains calcium to help regulate the production of melatonin in the body Milk and dairy foods: Foods with high nutritional value Milk-based noises are all for better sleep, and contain a lot of calcium and essential minerals that help the brain produce the sleep-inducing hormone melatonin. Cherries: This is one of the few fruits rich in melatonin, which helps to relax and sleep better than Salmon: Although not really a nighttime snack food, the high DHA levels after eating salmon help you get a better night's sleep In summary, although having a Whether a meal before bed is good no longer depends on each specific object. If it is possible to build a suitable diet including a snack at night, this can completely bring benefits to the user.
Vinmec International General Hospital is one of the hospitals that not only ensures professional quality with a team of leading medical doctors, modern equipment and technology, but also stands out for its examination and consultation services. comprehensive and professional medical consultation and treatment; civilized, polite, safe and sterile medical examination and treatment space.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.