Nutri points out the 7 best foods to eat for dinner and sleep well

Issues that can disrupt sleep include stress, noise, use of electronics, lack of routine, and food consumed during dinner. According to nutritionist Vanessa Giglio, metabolism naturally slows down at night, when body temperature also drops, while melatonin production increases and energy expenditure decreases.

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According to Graduate Studies in Functional Nutrition, “eating large portions or very heavy meals” during the night shift can make digestion difficult, cause abdominal discomfort, and even impair the release of sleep hormones. “The ideal is to eat a light dinner, with a good mix of proteins, good fats and carbohydrates with a low glycemic index, and avoid excess,” he advises.

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Bananas are one of the foods that nutritionists suggest eating for dinner

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Salmon is rich in tryptophan and omega-3

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Avocados contain compounds that promote muscle relaxation

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The egg contains proteins and tryptophan

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“What and how much we eat at night tends to favor or hinder the production of sleep-related neurotransmitters, such as serotonin and melatonin,” points out Vanessa, an expert in weight loss and women’s health. The metabolic balance expert confirms that foods rich in tryptophan, magnesium, and vitamin B6 help relax the nervous system and facilitate sleep.

Foods to eat for dinner

Next, Vanessa Giglio lists the seven best foods to eat for dinner. She explains how these options are beneficial at bedtime:

• banana: The fruit is rich in tryptophan, magnesium and potassium, which are nutrients capable of helping with muscle relaxation and the production of serotonin, which is a precursor to melatonin.
• Fish such as salmon and sardinesThese foods are sources of omega-3 and vitamin D, which help regulate neurotransmitters during sleep.
• egg: This food contains protein and tryptophan, in addition to contributing to satiety without burdening the digestive process.
• Avocado: Fruit contains good fats and magnesium, which is important for muscle relaxation and hormonal balance.
• oat: It contains tryptophan and complex carbohydrates, which facilitate the entry of this amino acid into the brain, which promotes a “feeling of calm.”
• Chamomile or molongo tea: These infusions incorporate natural soothing compounds, with the potential to reduce anxiety and facilitate sleep onset.
• Natural yogurt: Food is rich in calcium, a mineral necessary for converting tryptophan into melatonin.

Oats are among the foods mentioned by nutritionists

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