A nutritionist has opened up about a common dinner habit that might just make the difference in how well you sleep at night. Rosa Fernández spoke to Agronoma about how skimping on your evening meal may actually lead to sleep struggles, while choosing ingredients wisely could boost your sleep quality.
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 advocates for a dinner laden with tryptophan and magnesium for their roles in ramping up melatonin production, which is crucial for regulating sleep.
Amongst her top foods to secure a restful night, she named dairy products like yoghurt or milk due to their rich tryptophan content, suggesting: “For example, lamb’s lettuce salad with vegetables and homemade yoghurt dressing.”
Rosa also discussed bananas and nuts because of their magnesium content, ideal for muscle relaxation and enhancing sleep quality, which can be seamlessly incorporated into a dinner either as a dessert topper or a sweet, crunchy extra to your main meal.
She underscored the virtues of incorporating oily fish into meals, citing its rich omega-3 and vitamin D content that aids in boosting serotonin levels. She also suggested oats as well for their ability to maintain steady blood sugar levels, minimising sleep disturbances.
Her final tasty tip included an example: “For example, homemade oat pancakes with ham, cheese, and mushrooms.”
The nutritionist also emphasised the importance of not overlooking vegetables in one’s diet and encouraged people to “listen to your body and give it what it needs”.
Addressing common misconceptions, she slammed the concept that a small dinner is appropriate “because the body doesn’t use energy” at night, calling it a myth.
Rosa pointed out that vital bodily functions such as cell regeneration and hormone production continue while we sleep, necessitating a proper fuel supply. She further explained that even maintaining body temperature during rest consumes energy.
To conclude, the expert warned that “dkipping dinner or eating too little when hungry could cause metabolic imbalances and also make it harder to rest.”
