The Science Behind Late-Night Snacks That Help Or Hurt Your Sleep
Hearty meals may not be the best choice immediately before bed, but sometimes we get hungry and want something filling and delicious. Additionally, eating just before bed might disrupt your sleep schedule. However, Bed Kingdom‘s sleep specialists have identified a few late-night snacks that provide the ideal ingredients to support restful sleep.
Peanut Butter Before Bed Might Be The Sweetest Way To Sleep Well
I’m a huge peanut butter fan! I had no idea that this snack could be eaten right before bed. I always believed that it was too heavy on the stomach, but I was wrong.
Eating peanut butter as part of a nutritious late-night snack may help you sleep better, balance your blood sugar, and promote muscle building. Packed with essential nutrients, including vitamins, minerals, and heart-healthy fats, peanut butter also includes tryptophan, a neurotransmitter that promotes sleep. Because of the combination of melatonin, magnesium, and zinc, nuts like cashews, walnuts, and almonds help support a healthy sleep cycle. For someone who loves peanut butter, it’s comforting to know that eating it right before bedtime won’t harm my sleep schedule.
String Cheese Is More Than Just A Childhood Snack
Do you have unhealthy cravings for savory or sweet snacks when you wake up at night? A string cheese snack might be the solution to your sleep disturbance. String cheese, which is rich in fats and proteins to satisfy your appetite and desires throughout the night, is gradually broken down by your body to provide a restful night’s sleep. Additionally, it provides your body with a dosage of tryptophan, which promotes faster sleep.
Like everyone else, I would get constipation if I had excessive amounts of cheese. But I wouldn’t have that issue if I ate it in moderation. So, I shouldn’t be bound by a string of cheese before bed. However, let’s just say that I would have a harsh awakening the following day if I ate the whole pack in one sitting.
Sweet Dreams Are Made Of Dark Chocolate (And A Good Night’s Sleep)
According to experts, dark chocolate could be just what you need to unwind for a restful night’s sleep, even if chocolate isn’t the best option for a late-night snack. Moderate dark chocolate consumption at least one hour before bed may lead to a better night’s sleep. Dark chocolate’s qualities are believed to encourage the synthesis of serotonin, a neurotransmitter often associated with relaxation and serenity. Because it contains flavanols and antioxidants, eating this snack before bed may also help lower stress levels. Another method to get that additional calming boost is to pair dark chocolate with other foods that promote sleep, including almonds and bananas.
Dark chocolate is not only tasty, but it also helps with brain and heart health. For the most part, foods or supplements that don’t taste appealing usually have a lot of health advantages, yet some people find it difficult to consume them, particularly children. However, I’m sure those same people (including myself) will have no problem consuming dark chocolate since it is delicious.
Curl Up With Late-Night Popcorn For Deep Rest
According to scientists, you may not have to give up your movie night snacks to improve your quality of sleep. Popcorn, which is high in fiber and carbohydrates, helps the body produce serotonin, a feel-good hormone that is essential for restful sleep. Popcorn produces tryptophan, which releases melatonin and serotonin to control your sleep pattern, much like many other meals that promote sleep. To get your body ready for bed, add a healthy serving of popcorn the next time you’re relaxing with a TV program or movie.
With your buttery treat right here, there’s no need to buy any melatonin tablets or gummies! I never would have thought of popcorn as a snack that promotes better sleep.
The Truth About Turkey And Sleepiness
After indulging in a hearty turkey dinner during the holidays, many individuals end up crashing onto the sofa for a much-needed afternoon sleep. I’ve experienced this several times! But is it true that eating turkey makes you feel sleepy? Despite the fact that eating meals heavy in carbohydrates may leave you feeling weary, turkey has a chemical that encourages sleep. Contrary to popular belief, tryptophan, an amino acid found in protein-based foods like turkey, does not instantly make you feel sleepy. Instead, it is crucial in regulating your mood and sleep habits.
You will definitely feel exhausted and low on energy after a big holiday meal. All of the other food items included in your meal—ham, greens, mac & cheese, yams, bread rolls, turkey, dressing, etc.—contribute to this sensation. However, you may not get the same outcome if you just eat turkey. You’re prone to having a decent night’s sleep and feeling lighter.
Even while many food categories provide the exact nutrients you need for a good night’s sleep, the experts at Bed Kingdom have also offered advice on which meals to AVOID for better sleep.
Late-Night Tomato Cravings And Their Sleep Downside
Despite their many health advantages, tomatoes may be the source of your restless nights. Tomatoes are an excellent source of potassium and vitamin C, whether eaten for breakfast, lunch, or supper throughout the day, but they may seriously disrupt your sleep pattern if you eat them too close to bedtime. Tomatoes’ high acidity may cause heartburn, acid reflux, and indigestion, which can ruin your sleep and keep you up for hours.
In fact, this makes sense! Although tomatoes offer many health advantages, they should not be eaten right before bed if you have acid reflux or don’t want to get it. I’ve eaten tomatoes a lot, and they never taste salty or have ever made me think that they would negatively impact the quality of my sleep. I know now!
Late-Night Chip Munching And Its Restless Consequences
Although it can be simple to go for a bag of chips for a late-night snack, the high salt content of these chips may be dehydrating. Salty foods, such as chips and salted almonds, are among the worst for a restful night’s sleep. It is advised to stay away from salty meals for at least two to three hours before bedtime to prevent sleep disturbances.
Many people as a child have been told by their parents not to eat junk food before bed. So, it isn’t surprising to learn about the detrimental effects chips have on our sleep patterns. I’ve had my share of eating junk food right before bed, which was one of the worst decisions I could have ever made. I’ve experienced nausea, difficulty sleeping, and persistent body itching.
Instant Noodles Are No Friend To Your Sleep
For many Americans, instant noodles are the ultimate convenience meal, and they may be the cause of your poor sleep quality. Instant noodles are associated with worse sleep quality, more sleep disruptions, shorter sleep duration, and longer time to fall asleep, much like other ultra-processed foods. Instant noodles may provide you manganese, iron, and B vitamins, but they are deficient in other important nutrients, and eating them often might throw off your sleep routine.
I loved Ramen noodles as a child. There were occasions where I would eat three packs of noodles in one sitting and use all three packets of seasoning. I had gained a lot of weight, and my blood pressure had skyrocketed. I hardly ever purchase instant noodles now that I’m older. Although they are tasty and convenient, I only eat them every once in a while rather than often. Unless there is a healthier option of instant noodles, I’ll only eat them occasionally. I value my health and have become more patient when it comes to meals that take more than ten minutes to make. Convenience isn’t always the best option.
Rethinking Late-Night Chicken Cravings For Better Shut-Eye
Even though chicken contains tryptophan, a necessary amino acid that supports a better sleep cycle, it may not be the ideal option too close to bedtime. According to scientists, eating meals heavy in protein, such as meat and poultry, may keep you up at night since our bodies need more energy, and it takes longer for our systems to digest. Because tyramine causes the release of norepinephrine, foods rich in protein, like salami and pepperoni, may keep your brain active when you want to relax.
High-protein foods like chicken can be better consumed after a strenuous workout than just before bed. There aren’t many stories of folks on a healthy path eating meats like chicken before bed, usually after working out.
Toast Before Bed Can Mess With Your Blood Sugar And Sleep
Even while a piece of toast may seem like a great way to relax in the evening, specialists have found that it may be keeping your body more awake and interfering with your ability to go to sleep. White bread is a high glycemic index item, which means that it contains a lot of refined carbs and causes a jump in blood sugar levels immediately after consumption. Your blood sugar plummets throughout the night, which not only gives you a surge of energy but also throws off your sleep schedule. Because wheat bread has a lot of fiber and complex carbs, it’s a great alternative to evening toast if you don’t want to completely give up bread before bedtime.
The power of a slice of bread is astounding. You’d think that eating plain bread wouldn’t interfere with your sleep. It’s ordinary bread, neither too sweet nor too salty. However, the previous paragraph demonstrates differently. Now we know to choose wheat bread if we ever have a craving for toast before bed, which won’t be an issue, given I usually eat that kind of bread.
