Bedtime snacking generally has a bad reputation. But everything is relevant as healthy snack options before bedtime exist, and their common denominator is none other than their ability not to cause extreme fluctuations in blood sugar levels during sleep.
The key in everything remains maintaining moderation as, heavy meals near bedtime are not appropriate, nor is trying to fall asleep on an empty stomach.
Fluctuations in blood sugar during sleep
Fluctuations in glucose levels and insulin production during sleep are perfectly normal to occur (always enough to be within certain 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 fall, which can often cause cravings or hunger, either when waking up or in the middle of the night.
Glucose spikes
Foods with a high glycemic index sharply increase blood glucose. And the steeper this rise is, the steeper the fall is expected to be. In other words, the so-called spikes in blood glucose are followed by an equally sharp drop in it, which in turn can cause wrinkles and / or a feeling of hunger. And – guess what – that alone is enough to disrupt the quality of your sleep.
What ingredients should you look for and where will you find them?
Sugar is definitely an ingredient that you should avoid at bedtime. But what are the ingredients worth looking for and prefer in case you want to indulge in bedtime snacking?
Magnesium
Magnesium is a key metal, which plays a key role in the health of the brain, heart, muscles and skeleton, as well as in the quality of sleep. Therefore, foods rich in magnesium definitely deserve a place on the list of bedtime snacks that you can eat when the need arises. At the same time, taking a magnesium supplement from time to time before going to bed can also contribute to a restful and deep sleep.
What to try: A handful of almonds or sugar-free almond butter.
Fiber
“Foods high in fiber can enhance sleep,” explains Nishi Bhopal, a psychiatrist specializing in sleep medicine. In contrast to the sweet delicacies that will raise blood sugar and disrupt the deeper stages of sleep, Bhopal says that fibrous, poorly processed foods can help stabilize blood sugar as the night progresses, keeping us full until to ring the first alarm clock. Nuts, seeds and some fruits, vegetables and legumes can be a perfect match for your pre-sleep menu.
What to try: Carrots and a spoonful of hummus (Tip: opt for a home-made version of hummus to save extra calories and extra 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 we need to sleep.
To make the classic evening milk (vegetable or animal) a little more exciting, combine it with spices such as 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 alcohol, sweet desserts and processed delicacies, and another a small handful of nuts, a wholemeal toast with a slice of low-fat cheese or a small fruit.
With the right nutri-approved menu, not only will you be able to fall asleep with a greater feeling of fullness and without guilt, but you will be able to ensure better and better sleep.
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