Yet that does not mean you have to go to bed hungry If your stomach starts to rumble after dinner you should opt for one of the below healthy snacks
Bananas
Fruits can help you satisfy your late night sweet cravings Many fruits also provide added health benefits
For instance eating a banana before bed can help you fall asleep Bananas contain lots of potassium which helps the body relax and may even lower blood pressure Bananas are also a great source of magnesium which regulates the bodys internal clock In addition bananas feature serotonin which the body can then convert to the sleep hormone melatonin
Almonds also include magnesium and melatonin They contain vitamin E and healthy fats as well A banana dipped in almond butter is thus an especially nutritious nighttime treat Alternatively you could slice up a banana and place it in a cup of oatmeal Oatmeal contains complex carbohydrates that encourage serotonin release in the body
Other Fruits
If you do not like the taste of bananas there are other fruits you can eat at night instead Research shows that consuming tart cherries or drinking their juice before bed could help you get 90 minutes of additional sleep per night Cherries also have anti inflammatory properties and may reduce your risk of heart disease or arthritis
Kiwis meanwhile could also help you fall asleep more quickly and stay asleep longer Two kiwis contain just 93 calories and they are also full of Vitamin C You can even make a fruit salad with kiwis and pineapples The latter fruit could increase your melatonin levels by over 250 percent
Sometimes hunger pangs are a sign of dehydration If you believe you are not drinking enough water during the day try eating a slice of watermelon at night This fruit has antioxidants and nutrients that enhance sleep quality It also contains plenty of water
Seeds and Nuts
Nuts and seeds are healthy sources of melatonin as well Pistachios in particular contain approximately 65 milligrams of melatonin per ounce They also have the amino acid tryptophan which helps the body make both melatonin and serotonin Other snacks with tryptophan include sesame seeds and pumpkin seeds
Walnuts additionally feature melatonin Just be wary of salted or flavored varieties of nuts They contain high levels of sodium that could leave you dehydrated and raise your blood pressure
Yogurt
Calcium is another nutrient that has been linked to better sleep Yogurt contains plenty of it In fact one 100 gram serving of plain yogurt contains more than 100 milligrams of calcium Yogurt also features other sleep enhancing vitamins and minerals including vitamins B12 and B6
Greek yogurt is particularly healthy because it also contains probiotics that keep your gut working as it should As with nuts any yogurt you eat before bed should be low in sugar Avoid flavored varieties and instead top plain yogurt with brown sugar unsweetened fruits agave or a bit of honey
Vegetables
If you crave something crunchy at night skip the store bought potato chips and opt for bell pepper or celery Both are quite tasty and full of vitamins and minerals
You can dip either of these vegetables in hummus or cottage cheese Low Sodium cottage cheese contains important nutrients and proteins Hummus meanwhile has healthy fats and should keep you full all night
If you have extra time before bed you can even create homemade vegetable chips Simply slice up zucchini or sweet potatoes and throw them in the air fryer or oven
You can still have a snack before bedtime without negatively affecting your health The above foods are nutritious and should help you fall asleep at night
TIPS FOR A BETTER NIGHTS SLEEP
Getting into a consistent sleep routine will improve your overall health and you may start to see subtle improvements in blood sugar as well The following tips sleep tips may help to promote better sleep
Check and monitor your blood glucose to keep it under control
Establish a regular bedtime routine
Ensure your bed is large and comfortable enough
Ensure your room is cool and well ventilated
Ensure your room is dark and free from noise
Incorporating a period of exercise into each day
If youre going to snack snack wisely Skip the junk food instead choosing complex carbs like whole grains fruits or vegetables paired with protein or a small amount of fat
The bottom line Do what works for you Pay attention to your bodys signals consider discussing it with your doctor and youll be able to determine if you should stop eating early in the evening or if its ok to indulge in a midnight snack
To stay informed on more information regarding food and sleep issues subscribe to our blog You can always contact us here at The Alaska Sleep Clinic with any questions regarding your sleep at 907 770 9104
