The habit after dinner that a nutritionist never dispenses

Dwell-ordering is essential, not only to improve brain health, but also memory and mood. 

When you do not sleep well, this can affect the day to day: you may have difficulty thinking, feeling irritated and even performing the simplest tasks. 

In view of this, a nutritionist shared with Real Simple the habit after dinner essential for sleeping well. 

If you love the feeling of warmth at night, following this habit will be much simpler for you: have a cup of tea. 

“ Every night, about an hour after dinner, I prepare a cup of tea, usually chamomile, lemon tree or something with magnesium and do not mess with the phone while I drink ", noted the nutritionist Amy Shapiro.

She herself said that, like many people, she spent her nights on social media and eating snacks, having realized that she was sleeping worse because of this.

“ I started a few years ago, after realizing that at night I was on the phone until bedtime, I ate more and had much more difficulty sleeping. My sleep seemed lighter and more agitated ", explains. 

“ As soon as I traded time on social media and snacks for this soothing tea ritual, I realized I was sleeping faster and longer. It became a sign to my brain of what the day had really ended.”. 

Shapiro notes that this routine works better after a balanced dinner. “I eat two to three hours before I sleep and always include in my dish a quality protein, wild salmon, organic chicken or meat raised on pasture, a portion of complex hydrates and colored vegetables. This helps keep my blood sugar level stable overnight and tea is the cherry on top of the cake,” he explains. 

Why tea improves your sleep

Having a cup of tea before you go to bed, without your phone around, may seem simple, but it's effective. 

Creating a cozy ritual like this helps signal your body that it's time to relax – something your phone never does. “Change the screen for a soothing ritual such as tea helps to reduce cortisol and signals the nervous system that is time to relax, favoring the release of melatonin,” stresses the nutritionist.

Do not use your phone before bedtime also reduces exposure to blue light, which suppresses the production of melatonin (natural hormone that signals to the brain that it is time to sleep), 

Also, creating a routine can further help this signal. “Doing the same ritual at the same time every night allows you to regulate the circadian rhythm, causing the body to start anticipating sleep,” he stresses.

Tea can also improve sleep, since your body will not need to struggle to digest night snacks. “Taking tea instead of snacking allows the body to concentrate on recovery rather than digestion at night. It also prevents reflux or acidity, which can occur when you are full and lying down”.