Therapist Olga Chistik has recommended eating lean proteins paired with vegetables three to four hours before bed to secure a restful night of sleep.
Speaking to Gazeta.Ru, a major Russian news publication based in Moscow, Chistik warned that consuming sweets, heavy meals, fatty dishes, and salty or spicy foods late in the evening can disrupt sleep quality and provoke heartburn or fluid retention.
According to the physician, suitable options for an evening meal include fish, seafood, turkey, chicken breast, omelets, or cottage cheese. She suggested combining these protein sources with vegetables such as zucchini, broccoli, cauliflower, spinach, and other greens.
Dietary proteins like poultry, fish, and cottage cheese digest more smoothly than heavy fats, preventing the digestive system from working excessively overnight. Vegetables high in fiber and water content provide essential vitamins without causing digestive strain or sudden blood sugar spikes right before sleep.
Foods and habits to avoid before bedtime
Chistik advised dining three to four hours before sleeping and warned against abusing coffee, tea, or large amounts of liquid in the evening. Leaving a three to four hour window allows the stomach to digest food, helping lower body temperature for rest while preventing nighttime acid reflux.
The therapist also warned against using alcohol as a sleeping aid. While alcohol may accelerate the process of falling asleep, Chistik noted that it ultimately degrades overall sleep quality.
High-salt and spicy foods often lead to fluid retention and nighttime thirst, while caffeine acts as a central nervous system stimulant that delays natural sleep onset. Although alcohol promotes rapid sleep onset, it disrupts REM sleep and normal sleep architecture, leading to fragmented rest.
Hormonal factors in female sleep
In separate health advice previously reported by gynecologist Ana Belen Riso, hormones can also serve as a primary cause of frequent nighttime awakenings in women.
Riso clarified that levels of progesterone, a key reproductive hormone in the female body, directly influence sleep patterns and can cause women to wake up repeatedly during the night.
Progesterone is a naturally occurring hormone produced by the ovaries that interacts with brain receptors to promote relaxation, but natural fluctuations in its levels throughout the menstrual cycle or reproductive life stages can disturb sleep consistency and trigger nighttime wakefulness.
