For years, we’ve been told that eating before bedtime is a big no-no. The idea being that food you eat during that time will sit in your stomach throughout the night and therefore make you gain weight. But recently, evidence has been coming out that that’s not true!
In fact, dieticians are now recommending that you eat something light and healthy before bedtime (about 30-60 minutes before actually lying down). They say that this can help steady your blood sugar levels, and provide your body with enough energy to burn fat as well as build muscle while you rest.
Another added benefit to a good bedtime snack is that you are less likely to be kept awake or get up in the middle of the night with sudden hunger cravings. Furthermore, certain types of food can help promote sleep as well. Of course, not all foods are suitable bedtime snacks. The wrong ones can, in fact, keep you up all night, but make the right choice and you’re on your way to a peaceful and productive night of sleep!
Here are 5 such foods that are perfect for having before going to sleep.
1. Bananas
Bananas are the ideal bedtime snack because they are a rich source of magnesium and potassium. Together, these minerals have been known to relax muscles, which promotes sleep. Bananas also contain B6, an important aid in the production of serotonin, the peaceful-happy-and-content-feeling hormone as well as melatonin, the hormone that induces sleep.
Bananas are also abundant in tryptophan, an amino acid that helps your body produce even more serotonin and melatonin. It also contains just enough natural sugar to stave off any sweet cravings as well as a good source of fiber that will help your trip to the toilet in the morning go a lot smoother!
2. Almonds
Almonds are another great choice for a nighttime nibble because they are rich in healthy fats that take a good amount of time to digest, a period of about 6-8 hours or just enough time for you to wake up!
Almonds are especially excellent for those who exercise regularly because it is when you sleep that your muscles work on rebuilding themselves. And lastly, similar to bananas, almonds contain tryptophan, which we already saw was beneficial in helping your body relax and drift off to sleep.
3. Honey
If you are like most people, you might have often experienced that craving for something sweet just before bedtime. Well, it turns out that it’s not your fault because your brain craves sugar at night as it needs it to utilize sleep more effectively.
But, of course, you can’t be gorging on brownies or ice cream at night; that is not the answer! Instead, a spoonful of good old honey is just perfect to give your brain what it needs as well as to keep excess sugar that will be turned into fat from entering your body.
Honey is not only an all-natural source of sweetness, but it also contains tryptophan, which will, of course, help you relax and sleep more easily. This then triggers the release of melatonin and cuts off production of orexin, which is what keeps the brain alert and awake.
4. Oats
Oats are a carbohydrate, and while you’d do well to stay away from most carb-heavy foods at night, a small serving of oatmeal before bedtime can actually be good for you. The carbohydrates in oatmeal raise insulin levels when they enter your blood, which then promotes tryptophan in the brain to get converted to serotonin.
But do be aware that you do not eat too much of it (carbohydrates) along with protein, as this can cause the production of serotonin to be blocked. That is why certain people who have a high-protein, low-carbohydrate diet often complain of having trouble falling asleep.
Furthermore, oats are the perfect choice of carbohydrate for bedtime because they are rich in vitamins and minerals, which generally take some time to digest. This will all then help you have a good night’s sleep.
5. Kiwi Fruit
Kiwi is a powerful source of folate, potassium, as well as vitamins C and K. Other than that, it is also delicious, sweet, and tangy, which is surely excellent in keeping nighttime cravings at bay!
The kiwifruit has also been linked to several health benefits, from maintaining digestive health and reducing inflammation to keeping containment of cholesterol levels, thanks to its high content of carotenoid antioxidants and fiber.
Kiwi is also good for your sleepy-time as it promotes the production of serotonin. In fact, a recent study concluded that participants who ate 2 kiwi fruits an hour before bedtime found it easier to fall asleep up to 42% than on the nights that they didn’t eat anything.
