Healthy Diet We Must Eat Before Bedtime

Healthy Dinner We Must Eat Before Bedtime

Popular gospel propounds we should not eat before going to bed , but that is not exactly true. The myths that foods that are consumed before going to bed will settle in your stomach all night and that this will promote weight gain is actually farce.

And neither it is like one cannot sleep because of the efforts body makes to digest every bit of chunk we have eaten; after all, during the day you can do all other activities while working, roaming.

Now some dietitians recommend that you continue and get into the habit of taking a healthy snack during bedtime in order to keep your blood sugar levels stable and provide the energy needed to continue burning fat and rebuilding muscles throughout the night.

Eating before bed can also help you fall asleep. Feelings of hunger and food cravings can be uncomfortable and annoying which can keep us awake.

That said, the wrong foods before going to bed can cause us problems. But while making a good choice, there is no reason not to take a small snack at bedtime. The following are the five best options for a nightly snack.

1. Bananas

Bananas are great help for bedtime because they contain high levels of magnesium and potassium, which works all together to relax the muscles. They also contain a lot of vitamin B6, which helps in the production of serotonin, the hormone that induces a feeling of peace and melatonin, the hormone that induces sleep.

Bananas also have a healthy dose of the amino acid tryptophan to further support the production of serotonin and melatonin. All that and the right amount of sweetness to calm the craving for sugar, makes bananas an excellent option for bedtime.

2. Almonds

Almonds are a great snack to achieve 6 to 8 hours of sleep because they are rich in healthy fats that take a while to digest.

Especially if you exercise regularly , sleep is when your muscles work on rebuilding, and you need fuel to do it effectively. Almonds, like bananas, also contain magnesium and tryptophan to help your body relax and fall asleep.

3. Honey

Have you ever felt that you can not sleep until you taste something sweet? It turns out that a little sugar at bedtime really helps your brain to use sleep more effectively.

A spoonful of honey is a great choice because it is a natural sugar that allows tryptophan to enter the brain with ease, which in turn stimulates the release of melatonin and stops the production of orexin, which keeps the brain alert.

You just have to be careful to avoid eating more sugar than your brain needs at bedtime because the excess becomes fat.

4. Oats

Oatmeal is a carbohydrate that, when digested, increases insulin levels in the blood. That allows tryptophan to enter the brain and turn into serotonin.

A small cup of oatmeal before bedtime can trigger this necessary process, but keep in mind that if you eat a lot of protein along with carbohydrates, the process is blocked. If you are following a diet high in protein and low in carbohydrates and have trouble sleeping, this may be the cause.

Oatmeal is also rich in vitamins and minerals, and it takes some time to digest, making it a good choice at bedtime.

5. Kiwi fruit

The kiwi is acid and sweet, which is why it is a star for the management of cravings. It contains a good amount of folic acid and potassium, as well as vitamins C and K.

Eating kiwi can also help maintain digestive health, reduce inflammation and reduce cholesterol due to a high level of fiber and carotenoid antioxidants. And, of course, the Kiwis also release that very important serotonin.

Recent studies revealed that participants who ate two kiwis an hour before going to bed each night fell asleep 42% faster than when they ate nothing before going to bed.

Then there you have it. If your body tells you that you are hungry before you sleep, listen to it! If you have the habit of eating a sandwich before going to bed, you will also be more prepared to make the right decision.

Being wallowing and tossing and turning in bed for an hour, only to then give up and eat the greasy fast food that is left over at noon, will not help.

But a little fuel for the brain, like honey, fruit or a complex carbohydrate, makes all the difference in its ability not only to go off and fall asleep, but also to make effective use of its lethargy and wake up renewed.