Sometimes it happens to go to sleep with an empty stomach and the reasons can be many: desire to lose weight, overtime at work, prolonged commitments that keep away from the table, difficulty in accessing food or other.
In general, stopping food several hours before resting can be considered a good practice that does not put stress on the digestive system.
However, you should not overdo it, because on the other hand, going to bed feeling hungry can cause various problems including difficulty falling asleep and disturbed sleep.
and the nutrients necessary to meet the daily requirement.
Here are some reasons that can lead to a sense of hunger prior to the resting phase.
Go to bed late
In general, a healthy diet consists of three meals a day and, if necessary, small snacks between them.
So, depending on when you go to bed, ending the day by having dinner long before falling asleep could make you feel a little hungry late in the evening.
Cut down on calories
You might fall asleep hungry even if you intentionally cut calories to lose weight.
In this case, be sure to maintain a well-balanced diet, so that you can be sure that nighttime hunger is not a cause for concern.
Not getting enough sleep
You may feel hungry before bed because you don't get enough sleep.
In fact, excessive fatigue can trigger the hormone ghrelin, which increases the desire for food and the sensation of appetite. Another hormone called leptin can also be triggered by inadequate sleep and make you feel hungry even after having dinner.
Undernutrition or malnutrition
Going to bed hungry can also be a sign of a more serious condition such as malnutrition, which occurs indicatively when the caloric intake of an average weight person is constantly below 1,800 and the diet proves to be devoid of vitamins, minerals and other essential components for a balanced diet.
and body mass index (BMI), indigestion, interrupted sleep and slowed metabolism.
Several research studies have highlighted the risks of overeating before bed.
One in 2013 found that eating within 4 hours of bedtime could result in increased calorie consumption throughout the day. Theory is also confirmed by another study from 2014 according to which the "increase in caloric intake resulting from eating late in the evening and closer to bedtime could lead to the" intake of extra calories and weight gain because it ends up being eat several times during the day.
Finally, according to a third, eating at a time closer to when the body starts producing melatonin can lead to increased body fat percentage, indigestion and sleep problems.
that can encourage rest, avoiding sleep problems and stomach pain.
Yes to foods with tryptophan
Ideal foods that contain the amino acid tryptophan, an element that promotes sleep by activating the serotonin hormone in the body. The choice can therefore include turkey, chicken, fish, nuts, eggs and whole grains such as bread or crackers.
What to avoid
Better to let go of foods that take a long time to digest such as fried, spicy or overly sugary foods.
Drinks
Also pay attention to what and how much you drink before going to sleep. Drinks containing alcohol or caffeine may make it more difficult to fall asleep or stay asleep.
, proteins, low-fat dairy products and whole grains.
