Dr. Yelena Siurashkina, an endocrinologist and nutritionist, confirmed that sleep quality can be improved without medication by making simple adjustments to the diet and timing of certain foods.
The doctor explained how dinner choices affect the nervous system and the body's recovery processes during sleep.
She said that easily digestible carbohydrate-rich foods, such as pastries, sweets, and fructose-rich fruits, should only be consumed in the first half of the day, as the energy they provide should be used during hours of physical activity. She added that consuming sugars in the evening not only contributes to weight gain but can also prevent the body from entering a resting state, explaining that the timing of meals plays a significant role in improving sleep quality.
She said: "The best dinner, of course, is turkey meat, because it contains the amino acid tryptophan, which affects cortisol levels, helping to calm the nervous system. As a result, the body digests this protein normally."
She added that metabolism doesn't stop during sleep, but it does slow down. She pointed out that protein-rich foods require energy to digest, while simple carbohydrates are quickly stored as subcutaneous fat and keep the nervous system alert.
To improve sleep quality and stabilize mood, she advised adding foods rich in B vitamins to dinner, stressing that choosing the right nutrients in the evening helps regulate sleep patterns.
She added: "B vitamins, found in spinach and other leafy green vegetables, have a positive effect on the nervous system, and it is preferable to eat these foods during the afternoon."
She pointed out that if hunger prevents sleep, it is advisable to choose light and nutritious foods even in the late hours of the night, taking into account the body's biological rhythm when making any changes to eating habits, because ignoring the biological clock may lead to disruption of body functions and negatively affect the efficiency of the metabolic process.
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