Foods You Can Eat Before Bed
Food impacts every bodily function, including providing the energy necessary for carrying out everyday activities. Food also plays an important role in sleep quality. What you eat before bed can determine whether you fall asleep easily and obtain restful sleep or whether your sleep is disturbed by food- related issues. Eating the right nighttime foods in the proper amounts can help you avoid some common sleep problems, such as wakefulness, indigestion and frequent trips to the bathroom.
-
Foods Containing Tryptophan
-
Tryptophan is an amino acid that causes the production of serotonin and melatonin, the body's sleep-inducing chemicals. Eating foods high in tryptophan in the evening may make it easier to fall asleep by making more tryptophan available to the brain for the production of these chemicals. Tryptophan is primarily found in protein-rich foods, such as lean meats, dairy products, nut butters, beans and soy products. Whole grains, such as breads, cereals and brown rice also are high in tryptophan.
Carbohydrates
-
Carbohydrates enhance the sleep-inducing benefits of tryptophan by stimulating the release of insulin, which removes amino acids that may compete with tryptophan from the bloodstream. To get the most out of tryptophan-containing foods, combine them with healthy carbohydrates, such as whole grain bread or crackers, granola or fruit. For example, eat a small amount of turkey or peanut butter on a slice of whole grain bread.
-
Calcium
-
Calcium also helps the brain use tryptophan to create melatonin. This makes dairy products, which contain both tryptophan and calcium, excellent choices for eating before bed. Some good dairy options for nighttime snacking include low-fat milk, cheese, cottage cheese and yogurt.
Portions Matter
-
Moderation is important when eating before bed. Heavy meals should be avoided shortly before bedtime because digestion may disturb your sleep. However, you may also have trouble falling asleep if you go to bed hungry. A light meal or snack is usually the best option.
What to Avoid
-
Avoid spicy foods, caffeine and alcohol before bedtime. Spicy foods may trigger indigestion, which may keep you awake or disturb your sleep. Caffeine causes wakefulness and typically remains in your system for at least six hours. While alcohol may help you relax, making it easier to fall asleep at first, it also causes disturbances to the body's normal sleep cycle, which may result in less restful sleep. You also may want to limit your liquid consumption in the evenings if frequent trips to the bathroom keep you awake at night.
-
References
- Photo Credit Jupiterimages/Photos.com/Getty Images
