Is having a snack before bed unhealthy? Experts recommend that you shouldn't eat anything within two hours before you sleep as this might lead to weight gain or affect sleep quality. But there are also studies that suggest satisfying your bedtime cravings can be good for sleep, provided you eat the right types of food.
Below are the best foods to have before bedtime to help you sleep better:
1) Cereal with milk
If you choose to snack on cereal and milk, make sure that it's not the sugary kind so you don't get a sugar rush. A half cup of cereal is the ideal amount for bedtime snacking. This breakfast food has a combination of protein and carbohydrates that can help calm the brain's neurotransmitter at bedtime, said dietitian Danielle Omar.
2) Greek yogurt
To satiate a growling stomach, eating a cup of low calorie nonfat Greek yogurt will help, especially for those who suffer from heartburn or indigestion. The discomfort from these conditions can sometimes interrupt sleep, but the yogurt can alleviate it.
3) Cheese and crackers
This protein-rich snack delivers tryptophan, an amino acid that increases serotonin - or the body's happy hormone - that lets you relax and sleep better. Pick non-salted crackers and cheddar cheese, as this variant has more tryptophan content.
4) Bananas
You'll snooze faster if your muscles are relaxed and bananas will help do the trick with its high potassium and magnesium content. Bananas also contain tryptophan. "Tryptophan can also affect how fast we go into REM sleep, which we need," said Texas A&M Health Science Center's Dr. David Earnest.
5) A piece of toast
Plain toast will do, but you can spread some almond butter on the toast for added healthy flavor. Bread is rich in carbohydrates, which can trigger insulin production, but as with eating any carbo-rich food, you'll feel sleepy afterwards, so this makes it the perfect snack to have before bedtime.
It should be noted that snacking before bedtime must not become a daily ritual. If you find yourself craving food when you should be in bed, consider adjusting your supper time so that you don’t spend bedtimes hungry.
