Snacking before bed generally has a bad reputation. But it’s all relative as healthy options for bedtime snacks exist, and their common denominator is none other than their ability to not cause extreme fluctuations in sugar levels during sleep.

The key to everything remains moderation, as heavy meals close to bedtime are not recommended, and neither is trying to fall asleep on an empty stomach.

  • Fluctuations in sugar during sleep

Fluctuations in glucose levels and insulin production during sleep are perfectly normal to occur (as long as they fluctuate between some set limits). During the night, the body enters a period of fasting, which for most people lasts close to 8 hours. In the absence of food, glucose levels drop, which can often cause cravings or hunger, either upon waking or in the middle of the night.

  • Glucose spikes

Foods with a high glycemic index raise blood glucose rapidly. And as steep as this rise is, so steep is expected to be the fall. In other words, so-called spikes in blood glucose are followed by an equally sharp drop, which in turn can cause cravings and/or hunger. And – guess what – that alone is enough to disrupt the quality of your sleep.

What ingredients to look for and where to find them

Sugar is definitely an ingredient to avoid before bed.

  • Magnesium

Magnesium is an essential mineral that plays a critical role in brain, heart, muscle and skeletal health, as well as sleep quality. Therefore, foods rich in magnesium definitely deserve a place on the list of bedtime snacks that you can consume when the need hits you. At the same time, occasionally taking a magnesium supplement before bed can equally contribute to a restful and deep sleep.

What to try: A handful of almonds or unsweetened almond butter.

Fiber

“Foods that are higher in fiber can promote sleep,” explains Nishi Bhopal, a psychiatrist specializing in sleep medicine. Unlike sugary treats that will spike blood sugar and disrupt the deeper stages of sleep, Bhopal says fibrous, minimally processed foods can help stabilize blood sugar as the night progresses, keeping us full until to ring the first alarm. Nuts, seeds and certain fruits, vegetables and legumes can fit perfectly into your pre-sleep menu.

What to try: Carrots and a spoonful of hummus (Tip: prefer a home-made version of hummus to save extra calories and added sodium).

Tryptophan

Do you remember the milk you drank before bed as a child? Milk as well as some non-dairy alternatives such as oat or almond milk contain tryptophan. Tryptophan is an amino acid that can induce a relaxing and calming effect as well as help reduce the time it takes us to fall asleep.

To make the classic evening milk (plant or animal) a little more exciting, combine it with spices like turmeric, cloves, nutmeg and cinnamon.

What to try: A small glass of golden latte with low sugar content (and here you will find the recipe).

The conclusion

Not all snacks are the same. Another is alcohol, sweet desserts and processed treats, and another is a small handful of nuts, a piece of wholemeal toast with a slice of low-fat cheese or a small piece of fruit.

With the right nutri-approved menu, you will not only be able to fall asleep with a greater feeling of fullness and without guilt, but you will also manage to ensure better and better quality sleep.