Choosing a nighttime snack can be complicated. It is traditionally recommended to avoid eating too late at night as
diet in general affects the quality of our sleep . Some studies show that eating before bed can contribute to obesity, and also that eating high-fat or high-carbohydrate meals close to bedtime can make it harder to relax and fall asleep.
However, new research shows that eating certain foods with nutritional benefits before bed can have a positive effect. In fact, low-calorie carb or protein snacks eaten 30 minutes before bed appeared to even help increase metabolism in the morning.
What are the snacks you should prefer for a better sleep?
Almonds and bananas are excellent sources of magnesium. A serving of banana and a handful of almonds provide just over 100g. magnesium. Bananas are also rich in potassium, which can improve sleep quality, especially in women.
For athletes, drinking a protein smoothie before bed can help with muscle recovery. Research shows that consuming whey or casein protein before bed can cause a higher rate of muscle synthesis. These benefits can be even more pronounced when combined with an exercise routine earlier in the evening. Most health food stores have a variety of protein powders to choose from. There are usually vegan options for those who don't want to consume dairy.
Oats can help prepare your body for sleep and keep you full throughout the night. Oats contain magnesium as well as melatonin, the sleep hormone. Consider making a serving of oats with dried fruit and seeds for a simple nighttime snack option.
Fruits are another way to get essential vitamins and minerals. Eating certain fruits before bed can also help you sleep better. One study found that eating pineapple, orange, and banana increased melatonin production about two hours later. Kiwifruit has also been shown to have some sleep-inducing properties. In one study, adults with sleep problems were instructed to eat two kiwis one hour before bed. After four weeks of eating kiwis, participants were able to fall asleep faster, sleep longer, and experience better sleep quality.
High-sodium diets are linked to poorer sleep quality. Unsalted nuts and seeds can be a good substitute for salty snacks like chips. Pistachios contain the highest amount of melatonin in the nut family. Peanuts also contain tryptophan, an amino acid associated with sleep quality. Tryptophan helps improve sleep by increasing the production of melatonin and serotonin. Pumpkin seeds and sesame also contain tryptophan. Cashews and walnuts are considered good nut choices for sleeping.
Yogurt is rich in calcium, and some research shows that including calcium in your diet can help you sleep. Yogurt also contains protein, as well as vitamin B6, vitamin B12 and magnesium, all of which can contribute to healthier sleep.
Foods to avoid before bed
On the other hand, certain high-fat and high-calorie foods should definitely be avoided before bed (or in the evening in general), as they can cause stomach upset or prevent you from falling asleep.
- Sweets and excessive carbohydrates
Although meals that raise blood sugar may shorten the time it takes to fall asleep, research shows that diets high in sugar and carbohydrates are generally associated with poor quality sleep.
- Fatty, spicy and acidic foods
People experiencing acid reflux should have their last meal several hours before bedtime and avoid common foods that cause fever, fat, or high acidity.
Caffeinated beverages such as soda, coffee, tea, and energy drinks have been shown to negatively affect mood and sleep in both adults and children. Avoid drinking caffeine too close to bedtime.
Alcoholic beverages may help you fall asleep initially, but alcohol can reduce your overall sleep duration and potentially worsen the symptoms of some sleep disorders.
*Article contains scientific information from SleepFoundation – Scientifically reviewed by Danielle Pacheco, who is a content writer for Sleep Solutions and holds a BA in Psychology from the University of British Columbia.
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