MIAMI.- The high temperatures felt in much of America and Europe this summer not only disrupt daily life, but also induce sleep disorders. To have a restful sleep, it is best to have dinner early and eat light, water-rich foods.
High night temperatures make it difficult to fall asleep and cause more frequent awakenings. Heat disrupts the body’s ability to regulate body temperature and, when combined with heavy dinners or concentrated hydration at the end of the day, rest can be even more affected.
The Blua de Sanitas nutritionist, Natalia Galán, recommends the intake of:
- Vegetables rich in water (tomato and zucchini): ideal to be consumed in cold creams or salads. They provide optimal hydration without overloading the stomach and prevent the feeling of thirst in the early morning.
- Banana: It stands out for its high content of magnesium and tryptophan, two nutrients closely linked to muscle relaxation and the natural production of melatonin.
- Nuts: Moderate consumption at the end of the afternoon provides essential minerals that intervene in the balance of the nervous system and promote continued rest.
“On the other hand, fried foods, heavy sauces or spicy foods contribute to slower digestion or increase the sensation of heat,” Galán explained.
According to the specialist, food does not act as an isolated solution to insomnia, but it does help reduce digestive discomfort, feelings of thirst, reflux or heaviness during the night. Therefore, in the hot months it is advisable to review both what you eat for dinner and when it is eaten, especially for people with fragmented sleep, chronic pathologies or greater sensitivity to changes in temperature.
Tips for older people
In the elderly population, this planning takes on added value. With age, sleep tends to become lighter and the perception of thirst decreases, which intensifies the risk of not drinking enough during the day.
“In older people, sleeping poorly for several days translates into more fatigue, worse balance, irritability or less ability to maintain their routines. In this situation, it is essential to provide them with a calm, appetizing dinner adapted to their tastes to preserve the feeling of normality,” says Miriam Piqueras, medical director of Sanitas Mayores.
Sanitas experts recommend these guidelines to promote rest on hot nights. Thus, they recommend having an early dinner: allowing at least two hours to pass between the last main meal and going to bed reduces digestive heaviness. Likewise, it is advisable to avoid excessive portions, especially when the night temperature is high.
It is also interesting to maintain adequate hydration throughout the day to avoid drinking excessive amounts of water during dinner or before bed, as this can also promote nighttime awakenings.
Do not accumulate hunger and avoid excess salt
In addition, it is recommended not to arrive at night with accumulated hunger and to take care of excess salt. Likewise, it is advisable to avoid very sugary desserts at night, because eating them at the end of the day can increase the feeling of heaviness.
A more suitable alternative would be ripe fruit or natural yogurt or incorporating sorbets or homemade ice cream made with natural ingredients that are much healthier and more digestive.
Stimulants and alcohol should be avoided in the evening. Coffee, some caffeinated drinks, and alcohol alter the quality of sleep. In fact, although alcohol may cause initial drowsiness, it promotes more fragmented rest and increases dehydration.
“Sleeping worse during a very hot night may be punctual, but when awakenings are repeated for several days it is advisable to review habits with a specialist, either in person or through video consultation. Small adjustments to dinner and the daily routine improve rest without resorting to pharmacological solutions from the start,” concludes Galán.
