Heavy, hearty dinners are one of the silent enemies of a good night’s sleep, especially during the summer when high temperatures make digestion and restful sleep even more difficult. Nutritionists who are experts in nighttime health warn that not only what we eat for dinner counts, but also how and when we do it. Choosing the right foods can make the difference between an uncomfortable night and a deep sleep.
Some experts in chrononutrition explain that, in order to rest properly during the summer, it is essential to dine two or three hours before going to bed and opt for simple dishes, without heavy and irritating ingredients such as fried foods, thick sauces or spicy foods. In addition, they recommend foods rich in natural sleep inducers such as cherries, bananas, oats or nuts, among many others.
It is also often suggested to opt for steamed vegetables or cold vegetable creams such as zucchini or carrot, accompanied by mild proteins such as egg, fish or turkey. These foods promote digestion and do not overload the stomach before sleep.
Circadian rhythm and summer
In summer, extreme heat already puts our circadian rhythms to the test and fragments nighttime rest, as chronobiology expert Maria Angeles Bonmati points out.
For her part, Beatriz Larrea, a nutritionist, adds that respecting a nightly fast of at least 12 hours, having an early dinner and having breakfast at a similar time the next day, is key to activating cellular cleansing processes and balancing glucose.
Healthy routines such as not eating late, cutting out caffeine in the afternoon and adopting light dinners help regulate sleep. Larrea insists on avoiding red meat, ultra-processed foods and sugars in the evening. Instead, he recommends vegetables, cooked legumes or light fish, which are good for both digestion and rest. The body appreciates a lower digestive load, fewer calories at night and fresh dinners at this time of year. By combining foods rich in tryptophan, fibre and magnesium with regular meal times, the chances of sleeping deeply, without interruptions and with a feeling of recovery on waking are increased.
If this summer you are dealing with insomnia, heavy digestion or night-time heat, try to have a lighter dinner with these structures supported by science. It is essential to adopt habits aimed at improving the quantity and quality of sleep if we want to maintain optimal performance in our sport, work or daily life this summer; and dinner is a key area to start taking measures and small changes for the better.