One nutritionist is speaking out against some common misconceptions about your dinner, saying it could be the make or break point in whether you have a good night’s rest. Rosa Fernández explained to Agronoma that avoiding a big dinner could actually leave you struggling to sleep.
She highlighted certain ingredients could boost your rest even further. She said: “If I had to have the same dinner every day, I would choose a dinner that helps me fall asleep, leaves me satisfied, and most importantly, one that I enjoy.”
For her, this includes a meal rich in tryptophan and magnesium, both of which play a role in melatonin production to help regulate sleep. The expert shared some foods that meet her requirements that would be included in her dinner, starting with dairy products like yoghurt or milk – which have high tryptophan content. She said: “For example, lambs lettuce salad with vegetables and homemade yoghurt dressing.”
For her magnesium requirement, Rosa considered turning to bananas and nuts, both of which have a high level of the mineral which promotes muscle relaxation and sleep quality. They can both easily be added to meals for a sweet crunch or as a garnish in desserts.
Rosa also highlighted the benefits of oily fish for its omega-3 and vitamin D content, which improve serotonin production. Her final suggestion is oats, which stabilise blood sugar levels and can prevent night-time disruptions.
She recommended homemade oat pancakes with ham, cheese, and mushrooms. The nutritionist urged people not to neglect their vegetables among these suggestions and urged them to “listen to your body and give it what it needs”.
As for the misconception around how big your dinner should be, the nutritionist claimed eating a small meal at night “because the body doesn’t use energy” is a myth. She highlighted that while your body is asleep it undergoes some vital processes like cell regeneration and hormone production, which require fuel.
Even maintaining your body’s temperature while you rest takes up a fair share of energy. The expert added: “Skipping dinner or eating too little when hungry could cause metabolic imbalances and also make it harder to rest.”