Sleep is not just rest, it is also a process of repair. At night, the body regulates hormone balance, renews tissues and strengthens the immune system. If we eat too much or too late, our stomach works instead of resting - which is why we wake up tired in the morning.
Common dinner mistakes
- Very late dinner. If we eat right before bed, the digestive system works all night.
- Heavy, fatty foods. Fats are digested slowly, so they can cause heaviness at night.
- Sugary desserts. They cause a sudden spike and drop in blood sugar, which disrupts sleep phases.
- Overeating. Even if the food is healthy, a large portion makes it difficult to sleep.
3 basic principles of dinner
- Lean proteins: fish, chicken, tofu, eggs. They fill you up without weighing you down.
- Vegetables: steamed or stewed – light but rich in fiber, vitamins, and minerals.
- Complex carbohydrates: sweet potatoes, brown rice, and quinoa – help you relax and fall asleep more easily.
Sample dinner menu
- Light dinner: salmon with broccoli and sweet potato.
- Vegetarian dinner: stewed chickpeas with spinach and bolivian pigeon peas.
- Quick option: vegetable omelet with a bowl of fresh salad.
Additional tips for good sleep
- Have dinner at least 2-3 hours before bedtime.
- Don't overeat - choose smaller portions, supplement them with vegetables.
- If you still feel hungry before bed, drink a glass of kefir or yogurt with a teaspoon of fruttberry fiber.
- Limit caffeine and sweets in the evening - they disrupt deeper phases of sleep.
Fruit fiber is not only a help for the intestines and satiety, but also an ally for quality sleep. During the day, it maintains energy balance and a sense of well-being, and in the evening, it helps prevent overeating and creates the right conditions for deep, restorative sleep.