If you eat just before going to bed, your food is still being digested, but you could experience uncomfortable symptoms. When you lie down right after eating, food and digestive juices from your stomach press on the lower esophagus, which can cause heartburn, acid reflux, and indigestion. Choosing foods that are quickly and easily digested before bed can help prevent these problems.
Heartburn, acid reflux, and indigestion
Laying in bed too soon after eating can lead to heartburn and acid reflux. Indigestion usually occurs from overeating, too fast, or eating foods that are high in fat. You should give your body three to four hours to digest the food before you go to bed. Eat smaller meals and stick to foods that digest faster. Also, try to sleep with more pillows to support you so that your upper body is tilted. This way, your digestive juices will flow down instead of into the esophagus. If you have acid reflux, avoid acidic foods before bed, including citrus fruits, tomatoes, and spicy foods.
What to eat at night to facilitate digestion?
To avoid heartburn, acid reflux, and indigestion at night and prevent possible bloating in the morning, eat foods that are quicker and easier to digest. Fatty foods stay in the stomach for hours after you eat them. These include fried foods and high-fat desserts like ice cream. Protein- rich foods , like red meat, are also slowly digested. The other type of food that takes a long time to digest are foods high in fiber, such as vegetables and whole grains.
Foods to promote drowsiness
If you have a hard time falling asleep when you eat before bed, avoid caffeine and eat foods that increase serotonin levels. Caffeine keeps you awake by stimulating your nervous system. Chocolate contains small amounts of caffeine, and coffee, tea, and soft drinks contain higher amounts. Serotonin is a hormone that promotes drowsiness. When you combine foods rich in the amino acid tryptophan with carbohydrates, you get a natural sedative effect because the body increases the production of serotonin. Some foods rich in tryptophan include spinach, halibut, egg whites, pork, and turkey.
Meals and snacks before bed
Some foods that will increase serotonin production to help promote sleepiness at night are dairy products, granola, and popcorn . Choose low-fiber foods, such as meat, dairy products, refined grains, and fruits, especially if you're eating a heavier plate before bed. Since fat also takes longer to digest, opt for lean meats, avoid red meat, and choose fat-free or low-fat dairy.
