Diet plays a central role in leading a healthy lifestyle. There’s no shortage of recommendations on the subject: avoid eating foods that are too fatty, too sweet, or too salty; limit processed foods; eat 5 fruits and vegetables a day; eat a hearty breakfast and a light dinner… We’re going to take a closer look at that last recommendation.
Is eating a light meal to sleep better just a myth? It depends on several factors, such as what you’ve eaten throughout the day, what time you have dinner, and your habits. But don’t worry—the answer is simpler than it seems! We’ll give you some tips to help guide you and tell you more about the cultural aspects of this in France.
The Role of Meals Throughout the Day
We’re all familiar with the saying , “Breakfast like a king, lunch like a prince, and dinner like a pauper.” For a long time, it has been recommended to eat a hearty breakfast in the morning to break the overnight fast and wake up the body, to eat a substantial lunch to have enough energy to last until the end of the day, and to have a light dinner in the evening to ensure a good night’s sleep.
Today, this pattern has been turned on its head, particularly with the rise of intermittent fasting—a dietary approach that involves extending the fasting period to aid digestion.
While this idea appeals to some people, it is not universally accepted. This highlights the fact that needs and preferences vary from person to person: some people couldn’t go without a good breakfast, while others have no appetite when they wake up…
More and more, nutrition professionals are advising people to listen to their bodies to determine the diet that works best for them.
Since meals are intended to ensure the proper functioning of the body and mind, they may be spaced out differently throughout the day from one person to another.
It is important to keep in mind that foods play a role because of the nutrients they provide ( proteins, carbohydrates, fats, vitamins, minerals, etc.). Some foods are best eaten in the evening to help you fall asleep, while others should be avoided.
Where did the idea of eating a light dinner come from?
When you're trying to eat healthier, you pay attention to every meal of the day to adjust your diet.
Two major arguments are put forward: weight loss and sleep quality.
It’s often said that while we sleep, we store the calories we’ve just consumed because we’re no longer physically active… So a heavy dinner would have a direct impact on the scale.
When it comes to sleep, eating a light meal makes digestion easier. Digestion increases body heat, whereas body temperature actually needs to drop to promote deep sleep.
These arguments promote the benefits of eating a light dinner to maintain a healthy weight and promote sleep. In reality, they are part of a broader approach to a healthy, balanced lifestyle.
Having a holistic view of health
To achieve meaningful results in terms of health, physical fitness, or sleep, it is essential to adopt a lifestyle that is tailored to your needs and goals.
If you want to lose weight, it’s essential to consider your daily caloric intake. Focusing on dinner alone will have little impact: you need to take into account all the calories consumed throughout the day. If your other meals are light, a heartier dinner won’t affect your figure. Also, contrary to what you might think, your body continues to be active at night: on average, we burn45 calories per hour of sleep.
In addition, eating enough also helps curb cravings, especially late-night or even nighttime snacking, which is bad for your figure and can disrupt your sleep.
So a light dinner doesn't always mean a good night's sleep.
Ideally, you should choose the right foods, especially those rich in tryptophan, an amino acid that promotes sleep (eggs, fish, lentils, rice, quinoa, etc.). Other habits can also contribute to quality sleep: eating dinner early enough to give your body time to digest before bedtime, exercising to benefit from endorphin release, and taking time to meditate to relieve stress… (see article:5 Things to Consider to Improve Your Sleep).
A cultural decision or a health decision?
Eating light to sleep better is part of a growing awareness of the impact of diet on our health and well-being.
This also comes from the Anglo-Saxon countries, which were ahead of the curve on this issue.
In fact, gluten-free, vegetarian, vegan, or “healthy” diets have little in common with traditional French cuisine, which generally includes a lot of flour, meat, and fat (cold cuts, cheese, dishes with sauce, etc.). The classic French breakfast is a perfect example of this: it’s rarely recommended by dietitians because it’s considered too fatty and too sweet (pastries, jams, white bread, etc.).
French cuisine is therefore more synonymous with indulgence, sharing, and conviviality. Eating a light dinner is therefore not particularly in keeping with local customs…
“Eating light to sleep better” is a health choice rather than a cultural norm. It’s a valid point… but one to take with a grain of salt. It’s true that falling asleep is easier if the body has already digested (at least partially) the evening meal; but it doesn’t stop there.
It’s essential to maintain a broad ’s perspective on our habits , because it’s all about balance—the key to a healthier lifestyle (the quantity and quality of the food we eat, physical exercise, and other activities).
So it’s always about having a broad view of one’s habits, and finding the right balance is the key to a healthier lifestyle. This includes total daily calorie intake, the quality of the food consumed, and other activities that contribute to overall well-being.
So, while eating lightly to sleep better is a valid health argument, it isn’t always enough when dealing with disrupted sleep or insomnia. Adopting healthy habits while still allowing yourself some enjoyment is a daily effort. It’s important to try out the recommendations offered by healthcare professionals to find your own balance.