The digestive system or system has the function of transforming the food ingested by the mouth, into very tiny nutritive particles that can be assimilated by the cells of the body. The food provides the necessary substances to the cells for their growth and the energy for the functioning of the organism and regulation of all the processes of the same. Here, we answer the question: How long to wait before sleeping after eating?
How long to wait before sleeping after eating?
Several investigations recommend waiting at least 1 hour before going to sleep after any meal in order to avoid any problem in the digestive system. It is better to wait for 2 to 3 hours if any type of sugary or spicy foods has been eaten. If you have gastroesophageal reflux disease (GERD), you better avoid food for 3 hours before going to bed. Keep reading: How to improve the quality of sleep? Scientifically approved
It is imperative that you wait sometime before you sleep in order to help your body digest food properly. During this period, it is better to maintain a vertical position. These are some of the reasons why it is better to wait after having a meal before bedtime.
Sleeping shortly after eating can disturb sleep
Food is considered to be very detrimental to the sleep pattern. You may wake up several times at night due to the feeling of bloating after a heavy meal. Spicy and fatty foods can cause annoying symptoms such as heartburn, making it difficult to fall asleep.
Sleeping immediately after eating can make your worst GERD
There is a hole in the lower part of the esophagus called the sphincter, and when it fails to constrict properly, it allows the stomach acids to rise, causing a condition called acid reflux.
When standing or sitting, gravity can help keep the acid down. However, if you lie in bed, the stomach acid will flow unrestricted, the symptoms worsen. This is why it is important to wait for 3 hours before going to sleep if you already have GERD. That way, stomach acid will decrease a lot by the time you get to sleep, so you will experience fewer symptoms.
What’s more, waiting at least an hour before going to sleep helps reduce the risk of stroke by around two-thirds. This risk decreases by 10% more for every additional 20 minutes you wait.
What to do if you feel hungry before you sleep
How long should you wait after eating to sleep? Now you know that it is better to wait for several hours. However, sometimes this can make you feel hungry, and the pang of hunger can make it hard to fall asleep. In this case, you can eat a snack that is modest in size and is sufficiently satisfying. Here are some suggestions:
It is counterproductive to eat fatty foods such as hamburgers and pizzas; they are full of unwanted calories and are very difficult to digest.
A good appetizer can be something like an integral cookie with cottage cheese. This meal is perfect as a snack before you sleep, as it will satisfy your hunger and can be easily digested. It is also a healthy source of carbohydrates and proteins.
You can also have a bowl of whole grain cereal with a little milk. Just remember to avoid cereals filled with sugar, as they add more unwanted calories and increase insulin levels.
Recommendations for the last meal before sleep
It should include protein and fiber for the last meal to avoid the feeling of hunger during the night.
This is a simple and nutritious option. You can use high protein foods such as grilled chicken, eggs, trimmed sirloin, tofu or fish, and remember to also include lots of colorful vegetables of your choice to get more vitamin A, vitamin C and fibers. Peppers, carrots, squash, onions, mushrooms, peas, corn, asparagus and aborigines are excellent choices. Mix all the ingredients and stir-fry with olive oil until well cooked. Season with low sodium soy sauce and serve with brown rice. You will get a well-balanced diet with vitamins, fiber and proteins.
If you wonder how long you should wait after eating to sleep and what to eat for the last meal, try this one. It is something very fast and easy to do. Choose a wheat tortilla to ensure a higher fiber intake; You can mix a few sources rich in proteins such as chicken, turkey, eggs or lean meat with various vegetables, such as spinach, arugula, mushrooms, tomatoes, peppers, lettuce, onion or avocado. The addition of low-fat cheese can help improve the flavor. Put the ingredients in the tortilla and roll up. Enjoy!
Soups and Stews
Soups or stews are delicious and can provide a lot of nutrients. You can use the chicken broth, meat broth or fish broth as a base; then add vegetables such as potatoes, garlic, onions, carrots, corn, etc., to get more vitamins and fibers. Chicken, meat, fish and crushed shrimp or crabs can help add texture and flavor. The options that you have to customize this dish are unlimited.
grilled meat and vegetables
Remember the above information about how long you should wait after eating to sleep, and enjoy your last meal with something different and nutritious. The use of an outdoor grill is an excellent option when you want a tasteful and healthy flour. Good options include but are not limited to chicken breasts, flank steaks, trout, salmon and shrimp. It may be seasoned with sea salt, pepper and a little olive oil. You can roast vegetables too; Onions, corn, potatoes, peppers, eggplant, asparagus and tomatoes are delicious and nutritious options.
Of course, there are those who are used to dinner and go to sleep at 15 or 30 minutes without feeling bad, but as we said, it is because they are used to it. But those who do not, if they have dinner and do not leave a time, may experience reflux, acidity, heaviness or embarrassment. It can also cause obesity, especially when you have the habit of eating a lot.
Recommend dinner at least 2 hours before going to sleep. Try to make your dinner light and low in fat. Fats are the ones that take longer to be digested. If it is necessary to do a walk or light exercise. You may also read: http://fruitnfood.com/2018/03/11/8-foods-never-eat-before-going-to-sleep/