Those who struggle with restless nights, frequent awakenings, light sleep and occasional problems in general insomnia often requested what not to eat after 6pm stay light. “Certain compounds and nutrients present in the foods we eat late afternoon and evening can affect both of us an internal clock that marks the sleep cycle both digestive processes, reducing the quality and duration of rest, which has a fundamental role in maintaining yourself a blessing and appropriate,” he explains Salvatore Ercolanoa biologist a nutritionist. Those who sleep little and badly are more likely to gain weight. Proof comes from one review of studies that have shown that sleep deprivation can have a negative impact on eating habits, metabolic rate and hormones. Researchers have noticed that those who sleep little and poorly increase the energy they take in during the day, partly as a result of too many snacks, mainly based on foods rich in fat and carbohydrates. How to overcome the problem? Avoid eating late and eating special foods.
What not to eat after 6pm to stay light
Salty and salty foods
“When you think about what not to eat after 6pm to keep yourself light, you point to pasta. Actually this food is more nutritious than many others, including her fried foods because it provides tryptophan, a precursor of serotonin a neurotransmitter that helps you relax and turn it into melatoninthe sleep hormone” says nutritionist Salvatore Ercolano. Food like supplì, chips, meatballs, chicken wingsfood inside batter or bread should be avoided both as an aperitif and at dinner if the aim is to be light. “These foods are rich in fat which slows down digestion and stimulates it acid reflux and heartburn, which disturbs sleep and likes to wake up in the night. In addition, they often have a high salt content, which promotes thirst, increasing waking during the night. To stay light, it is better to cook these foods in the oven or with the air cooler” suggests nutritionist Salvatore Ercolano.
Chocolate
Do you know that desire to eat something sweet that appears before dinner and is often satisfied by eating one or more chocolates? In reality this may not be such a good choice. “Chocolate, although in smaller quantities than the classic espresso, contains caffeine, a well-known stimulant that increases happiness. Although caffeine consumption in the morning is generally well tolerated, if consumed in the evening it can disrupt the circadian rhythm, reduce total sleep time and compromise quality, increasing the risk of insomnia.”
Canned food
The classic can of meat or fish is the fastest solution for those who do not have much time to prepare dinner, but not for those who want to stay light. «Canned foods are often rich in salt and glutamate which could damage the stomach, worsening gastroesophageal reflux. These foods, in fact, tend to slow down digestion and promote gastric acidity.”
Sausages and fatty cheeses
«Cold cuts and fatty cheeses like gorgonzolabrie it taleggio they can increase acid production,” says nutritionist Salvatore Ercolano. “If you already suffer from reflux, these foods can deepen the discomfort and disturb your sleep, making dinner is a heavy meal.”
Vino & Co.
«Alcohol is a nervous system depressant that, if consumed before sleep, can reduce the time it takes us to fall asleep, disturb the quality of sleep, cause night awakenings and therefore “reduces overall relaxation and also makes dinner lighter and easier to digest, lead.”
2024-11-26 05:30:00
#Sleep #problems #Heres #eat #6pm #stay #light
**Besides dietary changes, what are three actionable lifestyle tips viewers can implement to improve their sleep hygiene and overall sleep quality?**
## Sleepless Nights? What to Eat (and What to Avoid) After 6pm
**Introduction:**
Good evening, and welcome to World Today News. Tonight, we’re tackling a topic that affects millions: sleep. More specifically, we’ll be looking at the connection between our evening meals and the quality of our sleep. Joining us tonight are two experts: [Guest 1 Name and Credentials], a renowned sleep specialist; and [Guest 2 Name and Credentials], a registered dietician with a focus on nutritional sleep patterns. Welcome to you both.
**Section 1: The Link Between Food and Sleep**
* **Interviewer:** We often hear about the importance of a good night’s sleep, but many people struggle to achieve it. Can you talk about the specific ways in which our dietary choices, particularly in the evening, can impact our sleep quality?
* **Guest 1 (Sleep Specialist):**
* **Guest 2 (Registered Dietician):**
**Section 2: Foods to Avoid After 6pm**
* **Interviewer:** The article highlights several foods that might be best avoided after 6pm. [Guest 2], could you elaborate on why these particular foods could hinder sleep?
* **Guest 2:**
* **Interviewer:** [Guest 1], how can these dietary choices contribute to sleep disorders like insomnia?
* **Guest 1:**
* **Section 3: Healthy Alternatives for a Restful Night**
* **Interviewer:** So, we’ve discussed what *not* to eat. What *should* people aim to include in their evening meals for better sleep?
* **Guest 2:**
**Interviewer:** [Guest 1], how can individuals personalize their diets to optimize their sleep based on their specific needs and health conditions?
* **Guest 1:**
**Section 4: Lifestyle Factors and Sleep Hygiene**
* **Interviewer:**
While diet plays a crucial role, we know it’s not the only factor influencing sleep. What other lifestyle changes can people implement to improve their slumber?
* **Guest 1:**
**Interviewer:** [Guest 2], how can people create a conducive sleep environment and establish healthy sleep habits?
* **Guest 2:**
**Closing:**
* **Interviewer:** Thank you both for sharing your valuable insights. We hope this conversation has empowered our viewers to make informed choices about their evening meals and prioritize a good night’s rest. Stay tuned for more health and wellness discussions on World Today News.
