Eating late, eating heavy meals, or eating anything at night is a recipe for poor sleep or delayed sleep onset. It is important to adopt a proper dietary routine to sleep better.
What we eat before sleeping determines quality of sleep.
To improve sleep, it is recommended to have a light and balanced dinner, not too early, not too late, and at least two hours before going to bed.
People often say that eating well means good health, but we often forget that eating well in the evening also means sleeping well. Yet, this is often the time when many people enjoy large portions of couscous or very oily dishes. However, what you put into your stomach at night can either send you straight to dreamland or turn you into a night watchman. The French National Institute of Sleep and Vigilance, on its website, recommends habits to adopt for good-quality sleep.
Dinner timing affects sleep
Since people do not have the same schedules and constraints, dinner time varies from one person to another. For some, dinner is eaten late, while for others it is early. However, meal timing plays an important role according to the French National Institute of Sleep and Vigilance. Eating dinner at least two hours before bedtime allows the body to complete digestion before sleep. When the meal is too close to bedtime, body temperature rises and falling asleep becomes more difficult. Conversely, eating dinner too early can lead to nighttime hunger and awakenings during the night.
The content of the evening meal matters just as much as timing
An overly light evening meal, consisting only of soup or salad, is not always enough
to maintain stable sleep. Starches such as rice, pasta, sweet potatoes, or bread play an important role. They help prevent nighttime hunger and support the production of serotonin, a key element in the production of melatonin, which regulates sleep. The body also needs amino acids to regulate sleep. Amino acids can be found in eggs, dairy products, vegetables such as beans and lentils, nuts, soy, bananas, and fish. A varied diet therefore helps prepare the brain for sleep and supports better regulation of mood and nighttime rest.
Foods to avoid before sleep
Meals high in fat make digestion more difficult and lead to more fragmented sleep. The body remains active for longer, reducing the depth of rest. Sugary foods may help falling asleep in some cases, but excessive intake disrupts energy balance and should not become a daily habit. Caffeine, found in coffee, tea, energy drinks, and cola, delays sleep onset and causes micro-awakenings. Sleep becomes lighter and less restorative. Nicotine also acts as a stimulant and increases nighttime awakenings. Alcohol gives the impression of falling asleep quickly, but it fragments sleep and causes awakenings later in the night, while also worsening respiratory issues such as snoring.
Eating well in the evening, at the right time and without excess, is already a way to prepare for deep and restorative sleep.
