About this video

• Video Title: Еда перед сном – мифы и реальность
• Channel: Доктор Комаровский
• Speakers: Not explicitly mentioned, but likely Dr. Komarovsky.
• Duration: 00:20:51

Overview

This video debunks common myths about eating before bed, explaining the physiological and psychological reasons behind evening hunger. It provides evidence-based advice on what to eat, when, and in what quantities to ensure good sleep and avoid negative health consequences, while also addressing foods to avoid.

Key takeaways

• Evening hunger is normal: It can be a natural response to insufficient calorie intake during the day, hormonal changes, stress, or habits.
• Eating before bed can aid sleep: Going to sleep hungry can induce stress and disrupt sleep. A moderate, well-chosen snack can improve sleep quality.
• Balanced snacking is key: For those concerned about weight, a snack of around 200 calories 2-3 hours before bed is recommended.
• Beneficial foods: Opt for foods rich in tryptophan, melatonin, fiber, protein, and complex carbohydrates, such as dairy, turkey, eggs, nuts, seeds, tart cherries, and whole grains.
• Foods to avoid: Steer clear of caffeine, fatty, spicy, overly sweet, salty foods, and alcohol, as they can negatively impact sleep and cause discomfort.
• Debunking the "blood shift" myth: The idea that blood shifts from the brain to the stomach after eating, causing drowsiness, is not physiologically supported. Post-meal sleepiness is more related to biochemical processes like insulin release and the body shifting to a state of rest and digestion.
• The dangers of going to bed hungry: This can lead to a cycle of poor sleep, increased stress (cortisol), and subsequent cravings for high-calorie foods the next day.
• Origin of the "don't eat at night" myth: This is likely rooted in historical contexts of calorie surplus and a more sedentary lifestyle in the evenings, which is not universally applicable today.

Foods recommended for a light snack before bed include those rich in:

• Tryptophan: Helps produce melatonin and serotonin, improving sleep. Examples: milk, cheese, Greek yogurt, turkey, egg whites, nuts, and seeds.
• Melatonin: Directly aids sleep. Examples: tart cherries (or juice), walnuts.
• Fiber and Protein: Promote satiety and stable blood sugar levels. Examples: hummus with vegetables, whole-grain crackers with hard cheese, popcorn with seeds, yogurt with berries.
• Magnesium and Vitamin D: Support circadian rhythms and improve sleep. Examples: almonds, spinach, chia seeds, eggs, fatty fish (in small amounts).
• Complex Carbohydrates: Such as oatmeal or potatoes, are slowly digested, prevent blood sugar spikes, and help produce serotonin.

Foods that are not recommended before bed include:

• Caffeinated items: Coffee, tea, and energy drinks can stimulate the nervous system and interfere with falling asleep.
• Fatty and spicy foods: These can cause heartburn and indigestion.
• Acidic foods: Such as tomatoes and citrus fruits, may trigger acid reflux.
• Sugary foods and carbonated drinks: A high sugar intake is linked to poor sleep quality.
• Salty foods: Especially snacks like chips, can lead to dehydration.
• Alcohol: While it may initially induce sleepiness, it disrupts sleep quality by causing frequent awakenings.
• Large portions of protein: Heavy meats like red meat or fatty fish take a long time to digest and can strain the gastrointestinal system.