As you prepare to go to bed at night, your bodily functions slow down. Eating some types of food at this time may give you a sleepless night. It’s recommended that you eat three hours before sleep to avoid discomfort. This article will cover the pros and cons of eating before bed, as well as the best foods to eat at night. Let’s dive in.
Should You Eat Before Bed?
Well, there’s no straight answer to this question. The best way to address this is by looking at the pros and cons:
Pros
(1) Better Sleep
While a full stomach makes you feel sleepy, some healthy snacks enhance better sleep. These snacks include; Peanut butter, Avocado, Toast, and Cheese.
(2) Keeps Blood Sugar in Check
When you consume some foods like oatmeal and wheat bread, they regulate blood sugar levels.
(3) Tryptophan Production
Tryptophan is an essential amino acid responsible for producing the body’s proteins. Tryptophan is used by the body to create melatonin and serotonin. Melatonin aids in regulating the sleep-wake cycle, while serotonin aids in the regulation of appetite, sleep, mood, and pain.
Foods rich in tryptophan include; eggs, nuts, cheese, and milk.
Cons
(1) Poor Sleep
This depends on the type of food you consume. Foods that contain chocolate and caffeine disrupt sleep patterns.
(2) Indigestion
Consuming large meals before sleep causes indigestion and discomfort.
(3) Obesity
Obesity results from consuming more calories than the body requires, especially before bed.
Best Foods to Eat at Night
If hunger pangs strike at night, and you feel like you need to munch something, try these snacks:
– Bananas and Almond Butter
Bananas are rich in serotonin, while almonds provide melatonin. Almonds also contain magnesium and vitamin E. Magnesium activates neurotransmitters that are responsible for calming the mind. The effect leads to better sleep.
– Pistachios
Pistachios have many health benefits, but they stand out for their melatonin levels. A handful of pistachios is enough to provide more than the recommended melatonin to promote sleep.
– Protein Smoothies
As the name suggests, smoothies are rich in protein, which aid in muscle repair for those who work out regularly. Milk also contains a lot of tryptophan. This amino acid is used by your body to generate the sleep-inducing hormones serotonin and melatonin.
– Goji Berries
These fruits are rich in antioxidants. They also contain some melatonin, which aids in sound sleep.
What to Eat Before Bed to Lose Weight
The following are some of the best bedtime foods for weight loss;
High fiber cereals – A whole-grain cereal that helps in burning body fat.
Kefir – A fermented milk product that contains tryptophan to aid in sound sleep.
Chocolate milk – Contains calcium that helps to melt belly fat.
Cottage cheese is rich in casein protein that helps repair your muscle while inducing sleep.
Why You Should Not Go To Bed Immediately After Eating
Experts recommend that you wait for two to three hours after meals for the following reasons:
Heartburn – Jumping into bed immediately after meals causes reflux into the esophagus, which in turn causes heartburn (a burning sensation on the chest)
Weight gain – Going to bed right after a meal slows down digestion and results in weight gain since the body cannot properly utilize the food.
Final Thoughts
Enjoy the hearty meal but do it at least three hours before bedtime. Choose your dinner wisely to avoid unnecessary issues.
