Avoid Letting Dinner Disrupt Your Sleep: Study Shows Impact of Evening Foods on Sleep Quality

spain - A recent study in Spain reveals that consuming high-calorie foods like red meat, alcohol, and fast food for dinner can negatively affect sleep quality, delaying the release of the sleep hormone melatonin.

Avoid Letting Dinner Disrupt Your Sleep: Impact of Evening Foods on Sleep Quality

A study conducted in Spain by Granada University and published in the European Journal of Nutrition highlights the direct impact of evening meal choices on sleep quality.

The Three-Hour Rule

According to the research, consuming high-sugar and processed foods within the last three hours before bedtime directly disrupts the body's natural sleep cycle (circadian rhythm). Particularly, 'ultra-processed' foods, red meat, and alcohol were found to delay melatonin secretion by 20%. In contrast, a diet rich in carbohydrates, olive oil-based dishes, and fish was associated with better sleep quality.

Food Over Bed: Importance of Evening Meals

Lead author Dr. Elena Rossi emphasizes the need for individuals looking to improve sleep quality to not only focus on bedroom conditions but also consider changing their dinner menus. Chronic sleep deprivation not only leads to fatigue but also invites issues like obesity, heart diseases, and weakened immune system. The study proved that individuals consuming complex carbohydrates and magnesium-rich foods spent 15% more time in the deep sleep stage (non-REM stage).