Nutritionists reveal the best foods to eat before bed

Sleep experts and nutritionists have outlined specific morning rituals and evening dietary habits designed to improve mood, energy levels, and overall well-being. The recommendations focus on simple lifestyle adjustments, including sleep positioning, hydration, physical activity, and targeted food choices, all supported by recent scientific findings and professional consensus. To combat morning irritability and low energy, specialists advise going to bed one hour earlier than usual. A well-rested individual tends to be more optimistic, efficient, and attentive at work. Conversely, sleep deprivation alters cognitive processing, causing people to lose their sense of humor because jokes are processed both cognitively and emotionally, a process that degrades without adequate rest. Sleep position also plays a role in emotional health. Turkish researchers found that individuals who predominantly sleep on their right side experience more pleasant dreams characterized by feelings of relief, happiness, peace, and love. These individuals reportedly wake up feeling more refreshed and effective. In contrast, sleeping on the left side exerts pressure on the stomach and spleen, which experts suggest can trigger nightmares. Morning routines should include consuming fresh orange juice. Psychologists argue that the color orange, associated with the sun, stimulates a better mood and increases vitality. Oranges also provide vitamin B6 and folic acid, nutrients linked to the prevention of depression. Sexual activity in the morning is another recommended practice. Testosterone levels, present in both men and women, peak in the early hours. Morning intimacy raises oxytocin levels, often called the happiness hormone, while improving blood circulation throughout the body, including the brain. This increased flow revitalizes synapses and helps maintain neuron health. For relaxation, a warm bath using sea salt and a few drops of olive, sesame, or coconut oil is suggested. This combination calms the mind, slows the heart rate, and reduces anxiety. Sea salt acts as a cleanser for the body’s energy fields. Adding two drops of lavender, rose, or tulsi essential oil enhances the soothing effect. Replacing overhead lights with candles or incense sticks and playing calm music further aids in shedding daily stress. Visual stimuli also impact mental states. Evolutionary psychologists note that seeing flowers triggers a sense of safety, a response rooted in ancient times when plants indicated safe areas free from severe weather or floods. Flowers also evoke a sense of reward after a long journey. A study led by psychologist Dr. Nancy Etcoff at Harvard Medical School tested this effect on women divided into two groups. Those shown flowers immediately upon waking reported lower anxiety, improved mood, and higher energy levels for household tasks and work compared to the control group. Regarding evening eating habits, many people believe late-night meals lead to weight gain and poor health. However, three registered dietitians consulted by the American magazine Parade agreed that a small, balanced snack before bed is acceptable if it combines proteins and complex carbohydrates, ideally from fiber-rich foods. This combination keeps hunger at bay longer and stabilizes blood sugar levels. Dietitian Lauren Twig explained that such snacks replenish nutrients missed during the day. Her colleague Michelle Rautenstein emphasized that the goal is merely to curb hunger, not to eat a heavy dinner. She suggested a guideline of approximately 200 calories, though she noted individual nutritional needs vary significantly. Specific food combinations recommended by these experts include a banana with peanut butter, which provides carbohydrates, fiber, potassium, magnesium, protein, and unsaturated fats. Another option is fresh cheese with an apple, offering a light meal that quickly satisfies hunger. For those preferring savory options, Julia Zumpano of the Cleveland Clinic suggested a slice of whole-grain bread with one egg and a spoonful of mashed avocado. Experts warned against confusing true physical hunger with cravings driven by boredom, stress, or fatigue. Physical hunger typically involves stomach growling and low energy, whereas emotional cravings can occur shortly after a meal. They strongly advised avoiding late-night trips to the pantry for chips, sweets, pastries, or ice cream. These items contain high amounts of added sugar and unhealthy fats, fail to provide lasting satiety, and can cause digestive issues in large quantities. Individuals suffering from heartburn or reflux should finish their last meal at least three hours before bedtime, as lying down worsens symptoms. Diabetics must consult their doctors regarding evening snacking. Ultimately, there is no need to go to bed hungry if genuine hunger exists, provided the snack is small and balanced.