top 10 foods to eat before bed
TRANSCRIPT
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
You may have heard that eating before bedtime is not recommended—and some diets even suggest that eating after 7 p.m. is a big no-no. But for some people, munching on a (light) snack before bedtime can really hit the spot.
Nighttime Snacking Done Right:
•Try not to eat heavy meals four hours before bed.•Avoid caffeine consumption after noon.•Avoid eating lots of protein before bed.
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
1. Small bowl of rice
Research published in the journal PLOS One suggests that a diet that includes rice can decrease the risk of poor sleep by 46%. Rice can increase tryptophan and melatonin production—two essential amino acids for the body.
2. Ham and cheese rollup
One small piece of cheese and a slice of tryptophan-rich ham only contain 100 calories. It is enough to keep your stomach full (but not bloated) and it shouldn’t contribute to weight gain.
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
3. Whole grain graham crackers topped with cottage cheese and sliced kiwi
The carbohydrates found in crackers will stimulate the concentration of tryptophan in the brain. By eating kiwi, you might sleep longer—the antioxidants kiwi contains could regulate neurotransmitters that control sleep. As for cottage cheese, research suggests that eating cottage cheese before bedtime can help boost your metabolism the following day.
4. Tart cherry juice
A study from Louisiana State University suggests that seniors who drink eight ounces of tart cherry juice twice a day can sleep an average of 85 minutes longer. Cherries are also rich in the antioxidant melatonin.
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
5. Spiced popcorn
One cup only contains 30 calories; the carbs in it will stimulate the release of insulin, which can control your circadian clock—the “body clock” that tells your body when to sleep.
6. Whole grain toast with almond butter
Whole grains and almond butter contain magnesium; a magnesium deficiency has been linked to insomnia and muscle cramps.
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
7. Walnuts
Walnuts contain melatonin, which can help regulate sleep and wake cycles.
8. Banana smoothie
A study published in the Journal of Sleep Research suggests that blending a banana with low-fat milk can provide high levels of vitamin D and calcium—both of which can decrease sleep complications by up to 17%. A banana smoothie is a great source of magnesium and B6, which increases the body’s serotonin levels—a “relief” neurotransmitter..
Top 10 Foods to Eat Before Bedtime
Dr. Victor Marchione
9. Ginger tea with dried dates
A nighttime tea can really hit the spot! If you drink it at a similar time each night, this ritual can signal to the brain that it’s time to go to sleep. Just make sure that the tea is caffeine-free so it won’t keep you awake.
10. Cup of soup
A warm cup of soup is easy on the digestive system and warm liquids are generally calming to the body.
If you have any questions or concerns with regards to the type of foods you should snack on before bed, consult your doctor, dietitian, or nutritionist.