EXPERTS say when you eat dinner could be key to getting a full night’s rest.
Eating too can disrupt digestion, spike blood sugar, and leave you tossing and turning.
Experts say the key to a good night’s sleep is finishing dinner at least few hours before sleep (stock image)[/caption]
Health specialists recommend finishing dinner at least two to three hours before bed.
That’s the advice from dietitian Michelle Routhenstein, who explains that “as you get closer to bedtime, the body becomes les efficient at handling sugar, so late meals can lead to higher blood sugar and may disrupt sleep in some people.”
Research also shows that earlier dinners can help with weight management, while late meals are linked to weight gain, Yahoo reported.
For those who still feel hungry after dinner, a light snack is best.
Plant-based options like pistachios or cherries are ideal because they contain melatonin, the hormone that regulates sleep.
Experts recommend eating these snacks at least one hour before going to bed.
Swapping Chips
Swapping chips for air-popped popcorn gives you a crunchy snack with added fiber and antioxidants, according to dietitian Jessie Wong.
Avoid drowning it in butter; instead, use spices like cayenne, cinnamon, or nutritional yeast for flavor.
Even ultra-processed foods can be chosen wisely.
The American Heart Association notes some options like whole-grain breads, low-sugar yogurts, tomato sauces, and nut- or bean-based spreads are healthier than highly processed meats or packaged cookies.
Diet plays a major role too.
Leave Your Phone
Leaving your phone outside the bedroom can drastically improve your rest.
Dr Craig Canapari of the Yale Pediatric Sleep Center warns that apps like TikTok keep users awake because they “tend to be incredibly engaging and difficult to unplug from.”
Instead, try reading or meditating to wind down before sleep.
Brushing Your Teeth
Brushing your teeth before breakfast can also set the tone for a healthy day.
Healthy Sleep Tips
- Dinner timing: Eat at least 2-3 hours before bedtime to aid digestion and regulate blood sugar.
- Pre-bed snacks: Opt for plant-based choices like pistachios or cherries, which contain melatonin. Eat at least 1 hour before sleeping.
- Screen-free zone: Keep phones and tablets out of the bedroom to avoid disrupting your sleep cycle.
- Wind down: Read a book or meditate instead of scrolling social media before bed.
- Exercise: Even one or two workouts a week, or short at-home routines like Wall Pilates, can improve sleep quality.
- Smart snacks: Swap chips for air-popped popcorn for fiber and antioxidants; skip heavy butter or sugar.
- Brushing: Brush teeth before breakfast to protect enamel and remove overnight bacteria.
Dentist Steven Katz says brushing first thing removes overnight plaque and bacteria, while dentist Anjali Rajpal adds that it “protects your teeth from acid by coating them with protective fluoride, hydroxyapatite, calcium phosphate or other minerals.”
Exercise
Exercise can further improve sleep and overall well-being.
Research shows that even doing one set per exercise twice a week can build muscle if you work close to failure, saving time while still gaining strength.
People who exercise just a couple of days a week can still lower their risk of heart disease, a study in the Annals of Internal Medicine found.
For those short on time, focus on activities that fit your schedule, like hikes, spin classes, or playing with your kids at the park.
Wall Pilates is another at-home option that strengthens the core using stability and resistance from a wall.
All these habits, timely dinners, smart snacks, screen-free bedrooms, proper brushing, balanced diets, and targeted exercise-combine to improve sleep and overall health.
Swapping chips for air-popped popcorn gives you a crunchy snack with added fiber and antioxidants (stock image)[/caption]
For those who still feel hungry after dinner, a light snack is best (stock image)[/caption]
