We all crave something to munch on during bedtime, especially on weekends. It’s difficult to choose a late-night snack. Not only is there a debate about whether or not it is beneficial to eat too close to bedtime, but studies on which meals are best for sleeping are also ambiguous. Eating late at night is traditionally discouraged. Some research suggests that eating before bed can lead to obesity and that eating high-fat or high-carbohydrate meals close to bedtime can make it difficult to fall asleep. However, new evidence reveals that eating specific foods before going to bed may have some advantages.
Many of us are more likely to seek unhealthy foods in the evening, which can be attributed to our body’s built-in survival strategies. Our circadian rhythms (internal body processes that follow a 24-hour cycle) increase our appetite and cravings for sweet, salty, and carbohydrate-heavy foods in the evenings, according to research. Researchers believe that our ancestors’ tendency to eat high-calorie foods late at night helped them survive during times of scarcity. Late-night cravings, however, might add extra calories to your diet, leading to significant weight gain if left unchecked in today’s society. Here are some healthy bedtime snack ideas for you.
Banana with Almond Butter
Magnesium is found in abundance in almonds and bananas. Magnesium is thought to help plants, animals, and humans regulate their timekeeping systems, and it may also help with sleep. A banana and one ounce of almonds contain just over 100 mg of magnesium per serving. Bananas are also high in potassium, which can help women get a better night’s sleep.
A protein smoothie consumed before bedtime may aid in muscle relaxation for athletes. Drinking whey or casein protein drinks before bedtime may increase muscle synthesis, according to research. When combined with a workout program early in the evening, the advantages maybe even more obvious. If you’re concerned about overeating before night, try combining your protein powder with almond milk or water for a lower-calorie choice.
Oatmeal, whether hot or cold, may assist your body to prepare for sleep and keep you satiated throughout the night. Oats are high in magnesium and melatonin10, a sleep hormone. Make a pot of overnight oats with dried fruits and seeds for a quick and easy evening snack.
Fruits and Juice
Another way to receive critical vitamins and minerals is through the fruit. It’s also possible that eating specific fruits before bedtime will improve your sleep. Tart cherries, kiwis, pineapple, oranges, bananas, and juices have been shown in studies to enhance melatonin levels in the body, making it easier to fall asleep.
Nuts and Seeds
Diets high in sodium have been linked to poor sleep quality. Nuts and seeds that haven’t been salted could be an excellent substitute for salty foods like potato chips. Pistachios, pumpkin seeds, cashews, and walnuts are good options for sleep as they contain melatonin, amino acid, and serotonin.
Melatonin, found in dairy foods like yogurt, enhances sleep efficiency and minimizes the number of awakenings. Calcium, a bone-building element that also plays a role in the synthesis of hormones that aid sleep, is abundant in yogurt.