Do Not eat a large meal within 3-4 hours of going to bed

 

 

Do Not eat a large meal within 3-4 hours of going to bed. Light snack, right before bed, i.e.., warm skim milk, banana, white cheese, very small amount of walnuts, very small amount of tart cherries, may be helpful for some. Avoid spicy food right before bed and possibly discontinue altogether if it causes you an upset stomach.  If you are a food addict or binge eater, avoid eating in the evening.  The biggest meal of the day should be breakfast, next choice is lunch.  Avoid big meals for dinner.  Avoid high fat foods in the evening or even afternoon if possible.  I mention skim milk and white cheese above because they are lower in fat.  If you watched the previous videos, you would understand that fat before bed can cause sleep disruption.  There are some herbal, non-caffeinated teas, that may also be helpful in small amounts.  These will be mentioned further in subsequent readings.

I am a food addict and binge eater.  I have diabetes though it is totally controlled by diet and exercise.  It took me about two years to make the adjustment, but typically my only meal is breakfast.  I am over 60 and have loads of energy and am able to stay productive.

I also want to mention that the right amounts of healthy fats are absolutely essential for health, just mostly avoid them prior to bed.  There are some indications that walnuts may help with sleep, they are high in fat, and should be used, if helpful in only very small amounts, such as 1/8 of a cup.

As much as possible, avoid drinking or eating within an hour of bed.

Click here to continue the series: Make sure to get good exposure to natural light

My weight loss and beating a food addiction:

My Weight Loss: The "not so" Incredible Shrinking Man

Beating a Food Addiction | CR Pete Petersen | TEDxUIdaho