The Importance of Evening Meals for Better Sleep and Weight Management
It’s no secret that what we eat affects our physical and mental well-being. But did you know that the timing of our meals, especially in the evening, can have a significant impact on the quality of our sleep and our body weight?
According to Gaia Gottardi, a biologist and nutritionist, the timing of our evening meal can play a crucial role in ensuring a good night’s rest and managing weight. “Taken early enough and in a balanced way, the evening meal would have benefits on both weight and sleep,” Gottardi explains.
Eating dinner at staggered times can increase appetite, leading to a desire for foods high in starches, sugars, and fats. This behavior can contribute to long-term health problems such as cardiovascular diseases, diabetes, and obesity. By eating earlier in the evening, we can curb these unhealthy cravings and improve our overall health.
Gottardi also highlights the concept of overnight fasting, which occurs when the body goes without food for more than 11 hours. This fasting period can lead to a decrease in insulin levels and an increase in the secretion of growth hormones, ultimately resulting in a loss of fat mass.
In addition to weight management, the timing of our evening meals also has a direct impact on the quality of our sleep. “When we digest, the ingested food is burned and produces heat, this process is called postprandial thermogenesis. To fall asleep well, your body temperature must lower, which is why it is necessary to wait for all foods to be assimilated before going to bed,” Gottardi explains.
Ultimately, the recommendation is to sit down for dinner as early as possible to allow for the proper digestion of food before bedtime. By paying attention to the timing of our evening meals, we can not only improve our sleep quality but also better manage our weight and overall health.