5 Healthy Foods to Eat Before Bedtime
You’ll probably want to avoid eating right before bedtime, considering how unhealthy it can be. Various studies have shown that eating right before bedtime can lead to weight gain, poor sleep, and gastrointestinal issues.
However, searching your refrigerator for something tasty before sleeping is not unusual. So, anytime you feel too hungry to sleep, these meals can satiate you without jeopardizing your health.
Crackers and cheese
Snacks that balance protein and carbs, like cheese and whole grains, can support consistent blood sugar levels. And when it comes to sleeping, carbohydrate-rich and sugar-free crackers combine perfectly with tryptophan from cheese.
While many people frown at eating cheese before sleep, experts suggest that crackers and cheese combo can aid sleep by producing melatonin and serotonin. And the calcium in cheese can help your body use the tryptophan naturally found in dairy products. So, go ahead and dab your favorite cheese crackers with melted cheese and enjoy it before bedtime.
Yogurt is another food you can enjoy right before bedtime, especially because of its rich calcium content. Research has shown that adding calcium to your diet can help you fall asleep easier. Yogurt is also a rich source of protein, vitamins B12, B6, and magnesium. And all these nutrients can contribute to better and sounder sleep. Yogurt also contains gamma-aminobutyric acid (GABA), which works as a neurotransmitter calming the body and preparing it for sleep, so keep this in mind.
Protein is very filling and can help with muscle repair. And research shows that enjoying a protein shake (whey or casein protein) can encourage a higher rate of muscle synthesis. You will find this extra beneficial if you’re an athlete or work out a lot. The benefits may even multiply if you pair your bedtime protein smoothie with an exercise routine earlier in the evening.
If you love turkey, as many people do, this should put a smile on your face – you can enjoy some turkey right before bedtime. Turkey is nutritious, high in protein, and delicious. It can help regulate your appetite and offer you a modest source of vitamins and essential minerals like phosphorus and riboflavin. Turkey also increases melatonin production, thanks to its amino acid content. And evidence shows that eating moderate amounts of turkey before bed can improve sleep quality, so feel free to consider this.
Bananas are rich in magnesium. And just like turkey, they have been found to increase melatonin, which can help you sleep better. Also, bananas can be very filling as they’re a good source of carbohydrates. How many you can take may depend on how hungry you feel. However, you can take the banana with other healthy bedtime foods for a more filling meal or snack. For example, you can make a banana fruit salad with milk and cherries. And, speaking of milk, the next entry is also important.
Sometimes, you may feel the urge to eat late at night, and opting for healthy meal options is essential. Hopefully, you’ll consider these foods for the desired outcome.