Bedtime snacks for better sleep
Early birds or night owls, we all want to fall asleep when we lay our head on the pillow. Who wants to be tossing and turning and counting sheep, it doesn’t work all the time and then we wake up tired and groggy. When our stomach is growling, sleep will evade us, so go ahead, have a snack and get a good night’s sleep. Just make sure that what you snack on is nutritious and sleep-promoting. Stay away from energy-giving high sugar stuff and spicy nibbles that can cause heartburn and foil restful sleep.
Lettuce
The hormone that sets our sleep-wake cycles is melatonin the ‘body clock’ that increases in the night with the production tapering off in the morning allowing us to kick-start the day. Melatonin is produced by the pineal gland, a structure within the brain. While melatonin is produced naturally it can also be boosted with foods that contain the substance or its precursors. The precursor to melatonin is serotonin derived from the amino acid tryptophan. Complex carbohydrates that are overflowing in whole grain foods such as bread, cereal and pasta stimulate the release of serotonin by allowing the body to process tryptophan faster making you feel drowsy. Moreover, calcium and vitamin B6 help the body to produce melatonin while magnesium induces sleepiness as it is a very powerful natural relaxant.
Remember the glass of warm milk that your mother gave you before bedtime? This is definitely not an old wives tale, it is loaded with calcium, that helps muscles relax and regulate the production of melatonin. Plus, milk contains tryptophan. You can even drink a glass of milk if you wake up during the night.
Some recommended bedtime snacks:
Popcorn
Nuts
A handful of almonds is a sleep- inducing winner as they are bursting with tryptophan and magnesium. Walnuts, another good source of tryptophan and also containing melatonin will help you doze off faster while cashew nuts that contain magnesium act like a natural sedative. A slice of whole wheat bread with almond butter or peanut butter with banana slices will soon put you in slumberland.
Cheese
Like all dairy products, cheese contains calcium, which helps relieve stress and relax muscles, along with regulating your body’s production of melatonin. With so many cheeses to choose from, enjoy a different variety each night, Cheese is also a good source of tryptophan. Eat with whole-grain crackers to help the tryptophan reach the brain.
Honey
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily. With its mild soothing flavour, it is an age-old remedy. A spoonful before bed or mixed with chamomile tea–a mild tranquilizer and sleep-inducer could give you a more restful sleep.
Popcorn
Popcorn is whole grain. Low in fat and protein and packed with fibre so you digest these carbs more steadily, it’s a perfect night-time snack. For that late night movie, have a bowl of popcorn and sprinkle some cheese to boost flavour and aid sleep. Steer clear of microwave popcorn as it is loaded with unnecessary ingredients.
Pineapple
Hummus
The Mediterranean chickpea staple is not only delicious, it is also a good source of tryptophan. Enjoy a few teaspoonfuls of hummus on whole-wheat crackers a few hours before bedtime, and you’ll reap the benefits of steady blood sugar levels, sleep-inducing hormones, and protein to soothe any acid reflux—a common cause of insomnia.
Bananas
Portable and inexpensive, who doesn’t love bananas? They contain tryptophan and even pack a heavy punch of magnesium and potassium that help relax muscles and promote sleep. If you feel in the mood for an extra treat simply combine about half a cup of sliced bananas with 1 cup of milk in a blender and add a sprinkle of cinnamon.
Yoghurt
Another good snack before bedtime is yoghurt particularly Greek yogurt. It is a great source of calcium that will give you sleep benefits by promoting relaxation and will also leave you feeling full. Top or mix with nuts and fruits such as strawberries that are an excellent source of vitamin C and contain a notable amount of melatonin.
Oats
Generally known as a breakfast food, oats is still a good bedtime snack. It is a complex carbohydrate, low in fat and protein but with plenty of vitamins, and minerals that promotes melatonin and insulin production to help stabilize blood sugar levels. The insulin increase will help you sleep better. But do be mindful of the amount of carbs you eat just before bedtime.
Nuts
Pineapple
Pineapple has wide range of B-Vitamins that aids in the production of melatonin helping you to fall asleep faster. Because of its digestive benefits you can pair it with any meal or have a fruit salad with pineapple in the fridge. Always eat the fresh fruit and not the dried sugary forms. It is good for your immunity and weight as well.
Lettuce
While a salad is not a common bedtime snack it is a surprisingly effective one. This is because salad leaves, contains the phytonutrient lactucarium, which promotes relaxation and induces sleep. You can even brew lettuce tea by pouring very hot water over the leaves, then letting them steep for ten minutes before adding a touch of honey for sweetness.