There are many who needs a full-stomach before going to bed for a healthy and sound sleep but some can only have a lighter stomach. It is not healthy to fill our stomach full and that too with rich food during night. The digestion process may not take efficiently while we are sleeping. Our body will be carrying out the daily maintenance routine at that time. At the same time, we should not be skipping the dinner as well. Melatonin is a component which helps in controlling the sleep.
What to eat and when to eat
Eating too late at night could make weight control harder. The challenge in selecting the food is figuring out what one can eat that is quick, tasty and build up your weight. For a very hungry person, a small, nutrient-rich snack under 200 calories is recommended at night. There are some snacks which contain compounds that may help in a better sleep.
Some suggested food items for Late-Night are
- Tart Cherries or their juice – they may help in getting better sleep. They also have anti-inflammatory benefits and may offer protection against conditions like Arthritis and Heart Disease. Tart Cherries contain sleep promoting Hormone Melatonin in relatively small quantities.
- Banana with Almond Butter – One banana dipped in Almond Butter is found to be good for sleep. Almonds and Almond Butter are good source of Healthy Fats, Vitamin E, Magnesium and some amount of Melatonin. Magnesium supports body’s production of Melatonin.
- Kiwis – Kiwis contain a good amount of the Nerve Messenger Serotonin. Serotonin has a relaxing effect and brings sleep faster and helps curb Carb Carvings.
- Pistachios – they have high levels of Melatonin
- Protein Smoothie – Protein-rich snack before bed could support muscle repair and help slowing down the age-related muscle loss
- Goji Berries – these have rich supply of Antioxidants including Carotenoids and little Melatonin
- Crackers and Cheese – they offer balance of Carbs and Protein (whole-grain crackers and cheese) and support Blood Sugar levels
- Hot Cereal – whole-grain cereals like Oatmeal have high amounts of fiber. You can have cooked Barley, Whole-Grain Rice with added Milk and toppings like Cinnamon, Nuts or Dry Fruit
- Yogurt – It has abundance of Calcium and the body needs Calcium to make Melatonin from the Amino Acid Tryptophan
- Whole-Grain Wrap – For a simple snack. Warm one whole-grain tortilla, top it with hummus, unsweetened nut butter or sundried tomato spread, roll it up and enjoy.
- Pumpkin Seeds – They are rich in Tryptophan
- Eggs – one large Egg has about 72 Calories and supplies 6 Grams of hunger-satisfying Protein and 83mg of Tryptophan
- Strawberries – for a low Calorie snack
Source of Information: Healthline
Disclaimer: Information provided for public awareness only. What type of food you should eat and its quantity is entirely depending upon your health conditions. Always consult a doctor or your dietitian before starting with any changes in your food.
