In summer, meals tend to drag on. Between aperitifs, barbecues and evenings with friends, it is not uncommon to sit down at the table at 9:00 p.m. or 10:00 p.m. However, this habit can harm the quality of your sleep, according to Claire Trommenschlager, dietitian-nutritionist. Unless you follow these few tips…
What time is best for dinner?
Contrary to popular belief, there is no ideal time to eat. It really depends on your bedtime.
“The idea is to eat dinner at least 2 to 3 hours before bedtime, because digestion causes an increase in body temperature. But in summer, when it is already hot and it is more difficult to regulate your temperature, this can harm the quality of sleep,” confirms Claire Trommenschlager.
Indeed, to sleep well, our body temperature must decrease slightly. Digestion that is too heavy or too close to bedtime can therefore disrupt your sleep and falling asleep…
In the end, to sleep soundly, the ideal would be to aim for a meal.between 7 p.m. and 8 p.m.confides the expert.
“Of course, this remains to be adapted to everyone’s constraints, habits and pace of life,” she specifies.
But dinner time is not the only parameter to take into account. The contents of the plate also count for a lot!
Meals that are too large should be avoided
When it’s 30°C in the bedroom, every detail counts. And a hearty dinner eaten late can quickly make falling asleep even more difficult…
“A meal that is too large should be avoided, as it requires more time and energy to digest”confirms Claire Trommenschlager.
When the body is still in full digestion at bedtime, it has difficulty switching to “rest” mode. Added to this is another frequent inconvenience: digestive reflux, more likely to occur after a large meal eaten late.
What if we come home late? In this case, don’t panic. A few simple adjustments can limit the impact of this dinner on your sleep.
What to do when you can’t eat sooner?
For people forced to dine late, good news: it is possible to avoid having to worry about your schedules by simply spreading out your meals throughout the day.
“When you have constraints and you have to eat dinner shortly before bedtime, it may be interesting to plan a snack in the afternoon in order to lighten the evening meal. In this case, you will favor a lighter dinner, composed for example of lean proteins, moderate amounts of starchy foods and a good portion of vegetables.” advises the dietician.
Concretely, this means that it is preferable to avoid dishes that are too rich such as fried foods, dishes with sauce, very garnished pizzas, burgers and fries, cold meats or even very spicy meals. Same thing for particularly sweet desserts.
Conversely, a fish fillet, chicken, eggs or tofu accompanied by vegetables and a small portion of rice, pasta or potatoes will be well tolerated before bed. They satisfy without overloading!
Finally, be careful with alcohol. While it may give the impression of sleeping better, it actually alters the quality of sleep and promotes nighttime awakenings. It is therefore better to avoid making it a reflex during your summer evenings.