FLASH NEWS
What we eat in the evening directly affects the quality of our sleep!
2026-02-22 00:06:19 / JETË
Poor sleep isn't just caused by stress or screen time before bed, but also by what we eat and when we eat. Small changes in diet can significantly improve sleep quality, while bad choices can disrupt it.
Experts recommend that your evening meal be light, with moderate protein and little fat, and be eaten 2-3 hours before bedtime. Foods rich in tryptophan, such as eggs, yogurt, and nuts, as well as vegetables and fruits, help produce melatonin, the hormone that regulates sleep. On the other hand, heavy, fatty meals, caffeine, alcohol, and excessive fluid consumption before bedtime are associated with disrupted and less restorative sleep.
For better sleep, experts suggest eating small, light meals within a Mediterranean diet, as well as consuming foods rich in selenium, such as nuts, seeds, seafood, and meat. Gentle herbs like chamomile can help you relax and fall asleep more easily.
The timing of your last meal is just as important as the content. Avoid eating right before bed and stay seated or in a semi-reclining position for about two hours to aid digestion. Small, consistent changes in your eating habits can translate into deeper, more restful sleep, improving your health and well-being.
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