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Late-night dining may not be as detrimental to sleep as previously thought, according to sleep expert Todd Anderson. While consistently eating close to bedtime can disrupt sleep patterns, an occasional late dinner is manageable with the right choices.
The primary concern with late meals is digestion, which requires energy that could otherwise assist in winding down for the night. High-glycemic foods, such as pasta and sugary desserts, can lead to spikes and crashes in blood sugar levels, potentially resulting in nighttime awakenings. To mitigate these effects, Anderson recommends finishing dinner at least three hours before bedtime, allowing the body to process food and stabilize glucose levels.
For those who find themselves dining late due to travel, work commitments, or social events, certain strategies can help maintain quality sleep. Opting for low-glycemic foods is essential. These include whole grains, legumes, leafy greens, and healthy fats, which digest more slowly and help keep blood sugar levels steady. Meals that combine protein, fiber, and healthy fats, such as grilled salmon with quinoa, can promote sustained energy and stabilize glucose levels.
Mental relaxation also plays a critical role in sleep quality. Stress about late dining can hinder the ability to fall asleep, so it is important to enjoy the moment without undue worry. For those traveling, packing items like eye masks, travel-sized pillow sprays, or calming herbal tea can assist in signaling the body for sleep when the time comes.
In summary, while late dinners can pose challenges to sleep, employing smart food choices and relaxation techniques can help ensure a good night’s rest. Adopting these habits can promote better sleep and overall well-being.
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