A nutritionist has shared insights on a common dinner practice that could be impacting your sleep quality. Speaking to Agronoma, Rosa Fernandez highlighted how not giving enough attention to your evening meal might lead to tossing and turning at night, while making smart food choices can enhance your slumber.
Rosa 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.”
She recommends dinners rich in tryptophan and magnesium for their role in boosting melatonin production, essential for sleep regulation. For a better night’s sleep, she suggests including dairy products like yoghurt or milk, which are high in tryptophan, saying: “For example, lamb’s lettuce salad with vegetables and homemade yoghurt dressing.”
Rosa also mentioned bananas and nuts for their magnesium content, which aids muscle relaxation and improves sleep quality, perfect as a dessert topping or a crunchy addition to the main course, reports the Express. Highlighting the benefits of oily fish for its omega-3 and vitamin D, which help increase serotonin levels, she also recommended oats to keep blood sugar levels stable throughout the night, reducing sleep interruptions.
To top off her advice, she gave an example of a sleep-friendly dish: “For example, homemade oat pancakes with ham, cheese, and mushrooms.”
The nutritionist stressed the importance of not neglecting vegetables in our diets and urged individuals to “listen to your body and give it what it needs”. She tackled common misconceptions, debunking the idea that a small dinner is sufficient “because the body doesn’t use energy” at night, labelling it as a myth.
Rosa highlighted that essential bodily functions such as cell regeneration and hormone production continue while we sleep, requiring an adequate fuel supply. She further clarified that even maintaining body temperature during rest uses energy.
In conclusion, the expert cautioned that “skipping dinner or eating too little when hungry could cause metabolic imbalances and also make it harder to rest.”