What To Eat Before Bed To Help Sleep?

Some people simply need to eat at bedtime to help them sleep. Others find eating may disrupt their sleep. Why is there so much difference and who is right? That’s a good question, since there is quite conflicting evidence for both eating and fasting late at night. One drawback occurs if you’re prone to acid reflux. It can be exacerbated if you eat and then lay down.

Is eating at night linked to weight gain?

There’s no reason that it should, but some studies point to the fact that it may. Other studies, however, show just the opposite. The key thing to remember is that a calorie, no matter when you eat it, is a calorie. So if you’re eating late at night and it throws you over your calorie allowance, then eating late at night will cause weight gain.

Survival instincts may be keeping you awake at night.

If you’re hungry, it’s a trigger for the brain to stay awake and search for food. So how do you feel that need to get your needed rest. Opt for food containing tryptophan. It’s an essential amino acid that the body can’t make. Tryptophan is used to create niacin, which is necessary to create serotonin that helps you sleep, among other things. What food contains tryptophan? High protein foods like eggs, cheese, chicken, peanuts, milk, turkey and soy.

Almonds and pistachios can be beneficial for those who want some sleep.

You need a source of melatonin and that can be almonds. Melatonin can help you improve your circadian rhythm, effectively treat insomnia, improve sleep disorders, including jet lag and shift work disorder. Besides the almonds and pistachios, Goji berries, eggs, milk and fish are excellent sources of melatonin.

  • Almonds also contain riboflavin, magnesium and phosphorus. Magnesium can improve the quality of your sleep by lowering the level of stress hormones. One ounce of almonds at bedtime can be beneficial.
  • Fatty fish, like tuna and salmon, have a lot of vitamin D. Vitamin D also helps increase the body’s production of serotonin. Put it on a cracker or mix it with a little mayo, onion and celery and roll it in a lettuce leaf for a wrap.
  • Get the benefit by mixing three sleep encouraging foods, Greek yogurt, walnuts and cherries. Make a parfait with a layer of each. Make it easy by drinking cherry juice. You can also skip the extra calories with chamomile tea.
  • Make a fruit bowl with cherries, bananas and kiwi. All three foods contain nutrients that help you sleep. Both cherries and kiwi are rich in serotonin. Bananas have B6 and magnesium that can help you sleep faster and better.

For more information, contact us today at Revolution Training

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