Never do this: sleep experts name a daily habit that prevents you from falling asleep

Sleep experts have named a daily habit of many people that is harmful. In addition, it prevents you from falling asleep.

According to doctors, two habits are the worst for your sleep: drinking alcohol as a means of falling asleep and having a late dinner. Huff Post asked some of the best sleep experts what the ideal time for dinner is and what to do if you have to eat late but still want to get a good night's sleep. Read our article to understand what to do and how to change your habits.

When you try to sleep, your body keeps working hard to digest dinner. This can cause some discomfort and also prevent gut bacteria from resting. According to sleep expert Hana Patel, this interrupts the hormones that regulate the sleep-wake cycle. In the short term, this can lead to acid reflux. In the long term, it can lead to inflammation and an increased risk of obesity.

Dinner also disrupts the body's circadian rhythm, which is a 24-hour cycle as part of the body's internal clock.

"Since eating is a waking activity, eating late signals the body to wake up," explains Catherine Darley, founder of the Institute of Naturopathic Sleep Medicine.

Somnologists recommend an early dinner

Yes, this is not always possible to realize. The schedule of most people is such that they return home quite late and have dinner after 8 pm. But it's important to understand that the definition of "late" should be specific to your sleep and schedule.

"Ideally, three hours should pass between when you eat and when you go to bed. That is, if you go to bed at 10 p.m., then dinner at 7 p.m. is already considered late," says Catherine Darley.

If eating dinner early in the evening is not possible because of your work schedule or for another reason, but you don't want it to affect your sleep, experts recommend making lunch the largest meal of the day and eating a small portion in the evening.

The food you eat for dinner also matters

Nutritionist Carrie Beeson recommends avoiding fatty foods during a late dinner. These foods are harder to digest and are also more likely to cause heartburn. It's also better to avoid foods with a high sugar content, as this will also prevent you from falling asleep quickly.

"You need something that is not too fatty and difficult to digest. Something that won't spike your blood sugar. Lean poultry and other protein foods such as nuts, eggs, or salmon contain tryptophan. The body converts tryptophan into the neurotransmitters melatonin and serotonin, which help regulate sleep patterns," says  Carrie Beeson.

Only verified information is available on the OBOZ.UA Telegram channel and Viber. Don't fall for fakes!