You disturb your sleep with a heavy meal in the evening. Easily digestible food belongs on the table in the evening. With our tips for the right food and drink in the evening, you will make falling asleep and staying asleep easier. Digestive sleep after a large meal is a widespread habit in many cultures.
Eating actually makes you tired – because the body needs energy for digestion. This energy is then not available for activity. But as beneficial as digestive sleep maybe, an afternoon nap can aggravate sleep problems. And even if lavish food makes you tired, it disturbs your night’s sleep. This also applies to stimulating drinks with caffeine or alcohol. If you want to sleep well, you should eat and drink the right thing in the afternoon at the latest.
No Caffeine After 4 p.m.
If you have problems falling asleep, you should avoid stimulating drinks such as coffee and cola or energy drinks relatively early in the day. Caffeine and guarana, which are contained in many energy drinks, only break down very slowly in the body. You should therefore refrain from drinking such drinks at least 4 hours before going to bed. By the way: black tea and green tea also contain caffeine.
Alcohol Disrupts Night Sleep
One of the common misconceptions about healthy sleep is that alcohol promotes sleep. Admittedly, many people fall asleep better if, for example, they drink a beer or a glass of red wine in the evening. Nevertheless, the breakdown of alcohol disturbs the nightly recovery processes, influences the flow of sleep phases, and promotes sleep disorders. Getting in the mood for the night with herbal teas Teas made from herbs or medicinal plants are particularly good drinks in the evening. Whether chamomile, fennel, hops, valerian, or other plants and plant mixtures: You have a large selection in which there is something for almost everyone.
Don’t Eat Hard In The Evening
In order not to burden your sleep unnecessarily, you should preferably eat lightly in the evening. The simple rule of thumb applies the later, the easier. There should be about 2 to 3 hours between going to bed and your last meal. If you go further apart, you could get hungry again – and this disturbs sleep as well as overeating.
Easily Digestible Food Promotes Sleep
Lean meat, low-fat milk, and spices that are not too hot are recommended for a light dinner. You should avoid flatulent foods such as fresh wholemeal bread or legumes in the evening. White bread, pasta, potatoes or fruit are more suitable. Instead of fried French fries and pork schnitzel, you prefer turkey breast and low-fat dairy products for better sleep. Dairy products contain sleep-promoting tryptophan, as do dates and fish. Vitamin B 6 also promotes sleep. This vitamin is found in bananas and many leaf salads, among other things.
The Bedtime Treat
From the point of view of sleep researchers and doctors, a little sweet in the evening is allowed – sometimes even desired. A bar of chocolate, a cup of warm cocoa, a few cookies, or a small portion of sweet fruit influence the blood sugar level in such a way that it is easier for us to fall asleep. In addition, sweet things have a calming effect in small doses – without any risk of addiction and without disturbing the sleep process, as is the case with alcohol.