Healthy nighttime meals for better sleep & well-being

KATHMANDU: Maintaining a healthy diet is essential for overall well-being, and your nighttime meals play a significant role in ensuring quality sleep and physical health.

Here are some suggestions for what to eat at night to promote a healthy lifestyle:

1. Light and Balanced Meals

Opt for meals that are light and easy to digest. Avoid heavy, greasy, or fried foods as they can disrupt your sleep. A good nighttime meal might include:

• Grilled or steamed vegetables with lean protein like chicken or fish.
• A bowl of lentil soup paired with a small whole-grain bread slice.

2. Incorporate Complex Carbohydrates

Complex carbohydrates help regulate blood sugar levels and keep you feeling full without causing spikes in energy. Examples include:

• Quinoa or brown rice with a side of sauteed spinach.
• Sweet potatoes baked or mashed.

3. Healthy Fats and Proteins

Foods rich in omega-3 fatty acids and proteins can support muscle repair and brain health. Consider:

• A handful of nuts like almonds or walnuts.
• Avocado slices with whole-grain crackers.
• Yogurt with a drizzle of honey.

4. Include Sleep-Friendly Foods

Certain foods promote relaxation and better sleep due to their nutrient composition. These include:

• Bananas, which are high in magnesium and potassium.
• A glass of warm milk or a chamomile tea.

5. Stay Hydrated but Avoid Overdrinking

Ensure you stay hydrated throughout the day but limit fluid intake an hour before bed to avoid interruptions during sleep.

6. Limit Sugary and Caffeinated Foods

Avoid sugary desserts, caffeinated drinks, and spicy foods at night as they can cause restlessness and disturb your sleep cycle.

7. Time Your Dinner Wisely

Eat your dinner at least 2-3 hours before going to bed to allow proper digestion.

Sample Nighttime Meal Plan:

• Starter: A small bowl of mixed greens with olive oil and lemon dressing.
• Main Course: Grilled salmon with quinoa and steamed broccoli.
• Dessert: A few slices of fresh fruit or a small serving of dark chocolate.

By making mindful choices about what to eat at night, you can improve your sleep quality, enhance your overall health, and wake up feeling refreshed.

Remember, a healthy night routine begins with a balanced plate.