It is generally recommended to avoid eating late in the evening. Certain studies have shown that consuming food before bed may cause obesity. Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information improves health and science by providing genomic and biomedical information. View Source and some studies suggest eating a high-fat or high-carbohydrate meal before bedtime is recommended. SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information enhances health and science by giving access to biomedical and genomic information. View Source may make falling asleep more difficult and affect sleep quality.
For many seeking a perfect nighttime snack can be a straightforward 150-calorie snack that is rich in nutrients. One study revealed that eating carbohydrates or proteins that are low in calories can be beneficial. The Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information improves health and science by allowing access to genomic and biomedical information. View Source snacks 30 minutes before bed helped increase the metabolism during the day. You can pick from various healthy snacks, including fruit, nuts, seeds, oatmeal, and other foods requiring minimal preparation.
Banana and Almond Butter
Almonds and Bananas are both excellent food sources of magnesium. Magnesium may be involved in regulating the system for timekeeping in animals, plants, and humans. It is also believed that it might have advantages to sleep. A portion of a banana and an almond weighs about 100 milligrams of magnesium. Bananas also contain potassium, which mainly improves the quality of sleep in women.
Protein Smoothie
For athletes, consuming the protein shake before bed can aid in the repair of muscles. Studies have shown that drinking casein or whey shakes with protein before bedtime can increase the rate of muscle production. The benefits might be more significant when combined with an exercise program early in the morning.
Many health food stores offer many protein powders that you can choose from. There are generally vegan options for those who don’t wish to eat dairy. If you’re worried about consuming too much food before bed, consider mixing the protein with water or almond milk to create a healthier option with lower calories.
Oatmeal
Oatmeal that is hot or cold can aid in preparing your body to sleep and keep you satiated throughout the night. Oats are a rich source of magnesium and the sleep hormone melatonin. For a healthy late-night snack, make oatmeal for overnight consumption, including dried fruits and seeds.
“We often recommend magnesium supplements prior to bedtime in order to improve the quality of sleep. However, patients must talk to their doctor regarding the dosage, timing, and security of magnesium supplementation prior to commencing .”
Dr. Lulu Guo, Sleep Physician
Fruit
Fruit is a different method of ingesting vital minerals and vitamins. Consuming certain fruits before going to bed could assist you in getting a better night’s sleep.
One study revealed that the consumption of oranges, pineapples, and bananas is a trusted source. Library of Biotech, Medicine, and Health Information National Center for Biotechnology Information improves health and science by giving access to biomedical and genetic information. View Source increased melatonin production approximately two hours after.
Kiwis are also believed to have properties for promoting sleep. In a study, people who had self-reported problems with sleep were advised to eat two Kiwis an hour before bedtime. National Trusted Library of Medicine, Biotech InformationThe National Center for Biotechnology Information improves health and science by facilitating access to genomic and biomedical information. View the source. After consuming four weeks of the kiwis, people could sleep quicker, stay asleep longer, and enjoy improved sleep quality.
If you’d rather keep sugar consumption to an absolute minimum, you can have some fruit suitable for your bedtime snack. The tart cherries (and tart cherry juice) have been proven to enhance sleep and decrease insomnia symptoms. This is because they contain the hormone melatonin and other components which help to improve sleep. Drinking the tart cherry juice around an hour or so before going to bed is possible. Including sour cherries in your oatmeal, protein smoothies, or yogurt is possible.
Nuts and Seeds
Consuming a high-sodium diet is linked to less sleep. Nuts and not salted seeds could be a great alternative to salty snacks such as potato chips.
Pistachios are the most concentrated source of melatonin in the nuts family. Pistachios also have tryptophan, an amino acid associated with sleep quality. Tryptophan can improve sleep by helping to make serotonin and melatonin. Sesame seeds and pumpkin seeds are also rich in tryptophan. Sprinkle the pumpkin seeds over your yogurt or oatmeal, giving an extra crunch.
Cashews and walnut are considered good choices of nuts for sleeping. Cashews contain high levels of magnesium and potassium, and walnuts could help to synthesize serotonin.
Yogurt
Yogurt is an excellent source of calcium. Some research suggests that having calcium in your diet may help you fall asleep and promote more restful sleep. One hundred grams of whole milk yogurt has 121 milligrams of calcium. Trusted Source National Agriculture LibraryThe National Agricultural Library is one of the five national libraries in the United States. It houses one of the largest collections dedicated exclusively to agriculture and closely related sciences. View the source.
Yogurt is also a source of protein and Vitamin B6, B12, vitamin along with magnesium. All of these help you sleep better. Yogurt also contains gamma-aminobutyric acid (GABA), an important neurotransmitter that helps calm the body and prepare for sleep.
Find an unsweetened or plain alternative, as certain yogurts contain high sugar levels added. It is also possible to top your yogurt with fruits or even nuts.
Foods to Avoid Before Bed
Certain foods may cause upset stomachs or hinder you from sleeping.
- Sugary sweets and excessive carbohydrate intake Foods that increase blood sugar may reduce the time needed to sleep; studies suggest that diets with a low intake of fish and vegetables but rich in carbohydrates and sugars are a reliable SourceNational Library of Medicine Biotech informationThe National Center for Biotechnology Information improves health and science by offering access to biomedical as well as genetic information. View Sources are often connected to sleep quality issues.
- Spicy, Fatty, and acidic foods: Acid reflux should eat their final meal at least an hour before bedtime and avoid the most common trigger foods, such as mint or food items that are spicy and fatty or acidic. The position of the head on the bed slightly elevated could aid in relieving the symptoms of acid reflux, particularly after eating a large meal before bed time.
- Caffeine: Drinks with caffeine, like coffee, soda tea, tea, and other Energy drinks, are proven to affect sleep quality and mood. Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information enhances health and science by offering access to biomedical and genomic information. View Source for both adult and child. Limit your caffeine intake to 400 milligrams or less per day. Avoid drinking caffeine between 4-6 hours before you go to bed.
- Alcohol The consumption of alcohol can aid in falling asleep at first; however, alcohol may reduce your sleep time, disrupt your deep sleep, and possibly worsen the symptoms of some sleep disorders. Consider switching to herbal teas, as well as water, just a few hours before going to bed.