While some contend that you shouldn’t eat anything just before turning in for the evening, that’s not always the case. Eating the correct foods before going to bed can actually speed up the process of falling asleep, support dietary objectives, and enhance the quality of your sleep.
Poor bedtime snack selections can make it difficult for you to get a good night’s sleep, lead you to wake up in the middle of the night, and even increase your risk of developing dangerous disorders like diabetes or heart disease. But some foods are regarded as healthy and beneficial for a sound sleep because of their intrinsic capacity to increase serotonin or melatonin levels.
What Late Night Snacks May Help You Sleep Better?
Bananas: Bananas, a potent source of potassium and magnesium, have been discovered to greatly increase melatonin and allow your muscles to relax, making you feel more at ease and prepared for bed.
Almonds or Walnuts: Almonds are one of the finest foods for improving sleep and are simple to eat before bed. Calcium is abundant in almonds, which helps to relax muscles and soothe the body. The brain’s ability to transform the amino acid tryptophan into the melatonin that induces sleep depends critically on calcium. A handful of walnuts contains a lot of heart-healthy omega-3 fatty acids, in addition to being a wonderful source of melatonin.
Kiwis: This fuzzy-skinned, sweet-tart fruit is healthy and good for your figure. Kiwis may additionally improve your quality of sleep. In one study, participants reported a 35% reduction in their time to fall asleep after one month. Additionally, they slept 13% longer and 5% better.
Protein Smoothie: Not just for breakfast anymore. If you regularly exercise, drinking this protein-rich snack before bed could assist muscle regeneration and slow down age-related muscle loss.
Even better? Make your smoothie with milk. Milk contains tryptophan, which your body needs to create the sleep-promoting neurotransmitters serotonin and melatonin.
Summary
Eating a small low-calorie snack shouldn’t tip the scales if you’re actually hungry late at night rather than just bored or stressed.
Late-night snacks can be made easily, deliciously, and healthfully from whole, barely processed foods like eggs, berries, kiwis, goji berries, edamame, pistachios, oatmeal, and plain yogurt.
The most crucial thing is to always have tasty, healthful snacks available. You won’t feel as compelled to head to the local fast-food drive-thru for a calorie-dense, unhealthy snack right before bed.
https://pubmed.ncbi.nlm.nih.gov/21669584/
https://pubmed.ncbi.nlm.nih.gov/26175657/
https://www.healthline.com/nutrition/eating-before-bed#1
