Nutrition experts note that a balanced dinner should include vegetables, proteins, complex carbohydrates, and healthy fats. This principle helps maintain stable energy levels and does not overload the body before sleep. Certified dietitian **Roxana Ehsani** discusses this, with recommendations featured in *Real Simple*. --- ## Which Foods Can Worsen Sleep ### Fried Foods Fried chicken, French fries, and other high-fat dishes take longer to digest and can cause heaviness in the stomach. ### Snacks Chips, popcorn, and salty snacks contain a lot of salt. This can cause fluid retention and discomfort at night. ### Caffeinated Beverages and Foods Coffee, energy drinks, certain types of tea, and sugary sodas stimulate the nervous system and can interfere with falling asleep. ### Highly Salty Foods Excess salt can worsen sleep quality and increase thirst at night. ### Refined Grains White bread, pasta, pizza, or white rice quickly raise blood sugar levels and can trigger hunger at night. ### Spicy Foods Dishes with chili peppers and spicy seasonings can sometimes cause heartburn and digestive issues. ### Sweets A large amount of sugar can stimulate the body and hinder relaxation before sleep. ### Sour Foods Sour foods can provoke heartburn and acid reflux, especially if lying down immediately after eating. ### Alcohol Despite common belief, alcohol does not improve sleep. It can disrupt sleep phases and worsen sleep quality. --- ## What to Eat in the Evening Dietitians recommend a light and balanced dinner: * vegetables * sources of protein * complex carbohydrates * healthy fats This combination helps maintain stable blood sugar levels and promotes a more peaceful onset of sleep. Experts also advise avoiding heavy meals **2–3 hours before bedtime** to allow the body to digest the food. --- [source](https://health.hochu.ua/dietyi-i-pitanie/article-163923-trudno-usnut-eti-9-populiarnyx-bliud-na-uzin-na-samom-dele-rabotaiut-kak-energetiki/)