Stress, diet, and sleep habits are interconnected. Stress elevates cortisol levels, often leading to cravings for foods high in fat, added sugar, and calories. Consuming these foods can raise blood sugar, cause fatigue, increase nighttime urination, and disrupt sleep.

A balanced and nutritious diet can improve mood and mental well-being. Conversely, poor eating habits raise the risk of anxiety, stress, and poor sleep quality. The following are dinner habits to avoid:

Snacking and late-night eating

Many people tend to snack while watching tivi or relaxing in the evening, or they turn to food to cope with stress or boredom. Uncontrolled snacking can increase calorie intake, contribute to weight gain, and consequently affect stress levels and sleep quality.

Late-night eating, especially foods high in sugar or refined carbohydrates, can cause blood sugar to spike and then crash. This affects feelings of hunger, energy levels, and sleep. Therefore, it is advisable to limit nighttime snacking, particularly when not truly hungry.

Snacks high in refined carbohydrates and fat quickly raise blood sugar. Photo: Anh Chi

Eating too close to bedtime

Eating within three hours of bedtime can strain the digestive system and easily trigger symptoms like acid reflux or heartburn. According to Very Well Health, light, healthy snacks such as nuts, eggs, or salad can promote fullness and calm the mind. However, consuming large meals or spicy, fried, acidic foods, or caffeinated drinks can overwork the stomach, gallbladder, and liver, leading to stress and difficulty sleeping.

Skipping dinner or eating too little

When dinner is skipped, the body may not receive essential nutrients. Prioritize a balanced dinner with complex carbohydrates, protein, unsaturated fats, and non-starchy vegetables. This approach promotes lasting fullness, limits intense hunger or cravings at night, and provides the body with necessary nutrients.

Fasting from dinner can also cause blood sugar levels to drop, especially in individuals taking blood sugar-lowering medication. This can lead to feelings of fatigue, irritability, or discomfort.

To prevent dinner from negatively impacting mood and sleep, choose a balanced meal with healthy protein, fats, and fiber. This type of meal promotes lasting fullness, provides stable energy, and helps control blood sugar and support metabolism.

If having a snack before bed, choose a small portion of easily digestible foods to reduce pressure on the digestive system. After dinner, a gentle walk can help relax the body, aid digestion, and improve sleep.

Anh Chi (compiled)