The doctor told about the harm of feeling hungry before going to bed

Before going to bed, a person may feel hungry. Daria Pronina, an endocrinologist at the Sberbank Health medical company, told Izvestia on March 21 about the dangers of not eating before bedtime and which foods should be chosen for an evening snack.

"Patients with diabetes mellitus and cholelithiasis should not fall asleep feeling hungry, since starvation in such cases can lead to a significant deterioration in their health. Otherwise, it is safe for most people. However, if hunger becomes pronounced and prevents you from falling asleep, for example, it causes abdominal cramps, you need to eat to get rid of the feeling of discomfort, as well as avoid the risk of overeating for breakfast," she said.

For an evening snack, Pronina advised choosing foods that are easily digested and do not overload the digestive system. You can, for example, eat Greek yogurt or cottage cheese with 2.5 percent fat content. Protein products contain tryptophan, an essential amino acid that the body is unable to produce on its own. She, in turn, participates in the production of melatonin, the sleep hormone, as well as serotonin, the hormone of joy, the expert explained.

According to her, complex carbohydrates are also suitable for snacking, as they are slowly digested, do not cause sudden spikes in blood glucose levels and retain a feeling of fullness for longer. This can be, for example, porridge made from whole-grain oatmeal or whole-grain bread. In addition, before going to bed, you can eat a small handful of nuts or seeds, such as almonds, pumpkin seeds or pistachios. These foods are rich in magnesium, which promotes muscle relaxation. At the same time, pistachios are also a natural source of melatonin, the endocrinologist emphasized.

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Before going to bed, it is also useful to drink herbal tea, such as chamomile, mint, lemon balm or lime. These herbs help to facilitate the process of falling asleep. It is not recommended to eat fried foods, fast food and chips at night, as they are difficult to digest and can cause heartburn. You should also avoid eating sweets and white bread, because they dramatically increase blood glucose and insulin levels, which disrupts metabolism and impairs sleep quality.

"In addition, you should not drink carbonated drinks at night, as they cause bloating and discomfort. It is also better to refrain from coffee and black tea, as they can stimulate the nervous system, which will prevent you from falling asleep. In addition, it is not recommended to drink alcohol before going to bed, because it has an adverse effect on the rapid phase of sleep, thereby it can provoke frequent awakenings," the doctor concluded.

On February 15, Pronina told Izvestia that you shouldn't force yourself to have breakfast. According to her, eating awakens the body, helps to normalize blood sugar levels, and also has a positive effect on brain function after a night break. If a person does not want to eat in the morning, you can just drink water, do a little warm-up, and after an hour or two the body will give a signal of hunger. Pronina attributed the lack of appetite to the fact that a particular person's peak performance may occur in the afternoon, resulting in a feeling of hunger by noon.