PT health Life – Normally, people avoid eating too late at night. However, there are some healthy snacks you can eat in the evening that will aid in getting a good night’s sleep.
A study published in the American Library of Medicine found that a snack before bed may have some benefits for your sleep. Consuming low-calorie carbohydrates or protein as a snack 30 minutes before bed helps support restful sleep and boost metabolism in the morning.
Ministry of National Defense, said that nowadays more and more people are having problems with sleep disorders . Symptoms of sleep disorders can include difficulty or slow falling asleep, restless sleep, waking up in the middle of the night, waking up too early and not being able to fall back asleep, not feeling comfortable after waking up. waking up, often tired during the day, sleepy, difficult to concentrate… in addition to non-pharmacological sleep support measures such as arranging a cool sleeping space, maintaining a consistent sleep-wake cycle, exercising properly, controlling the level of exposure to light before 1-2 hours before going to bed. People with insomnia should be careful not to eat large meals before going to bed. If you feel hungry, you can snack on 1 banana, 1 jar of yogurt, 1 boiled egg, cereal, etc., but should not eat too much. Being hungry makes it more difficult to sleep.
For many people, the ideal nighttime snack may include a simple 150-calorie option that is high in nutrients. You can choose from a variety of healthy snacks like fruit, nuts, seeds, and oatmeal that don’t require much preparation.
Here are a few simple snacks that can be eaten 30 minutes – 1 hour before bedtime:
1. Banana with almond butter is rich in magnesium and is good for sleep
Almonds and bananas are excellent sources of magnesium. Magnesium is believed to regulate the timing systems of plants, animals and humans, benefiting your sleep. Bananas are rich in magnesium, potassium and vitamin B6, which provide many health benefits as well as providing several vitamins and minerals that aid digestion and improve your sleep quality.
According to nutritionists, nut butters contain tryptophan – an amino acid that converts to serotonin in the brain and is a precursor to melatonin. Melatonin regulates the internal clock and plays an important role in the ability to regulate sleep rhythms. Without enough melatonin, you will have difficulty falling asleep.
2. Oatmeal porridge
A cup of hot or cold oatmeal helps your body fall asleep, helping you reduce hunger. Oats contain magnesium as well as melatonin, a hormone that directly affects sleep.
A bowl of oatmeal with banana and dried nuts for a simple nighttime snack option.
3. Fruits support good sleep
Fruit is another way to get the vitamins and minerals you need for sleep. According to the American Library of Medicine, consuming pineapple, oranges, and bananas helps increase melatonin production about 2 hours later. Kiwi has also been shown to have some sleep-inducing properties. In one study, adults with sleep problems were instructed to eat 2 kiwis one hour before bed. After 4 weeks of eating kiwi, participants were able to fall asleep faster, stay asleep longer, and experience better sleep quality.
If you want to keep your sugar consumption to a minimum, there are still fruits that are suitable for a bedtime snack without increasing your sugar intake. Tart cherries have been shown to improve sleep quality and reduce symptoms of insomnia. This is because they contain melatonin and other compounds that contribute to better sleep. You should try drinking a glass of tart cherry juice about an hour before bed, or add tart cherries to a protein smoothie, oatmeal, or yogurt.
4. Nuts are related to sleep quality
Diets high in sodium are associated with poorer sleep quality. Unsalted nuts can be a good alternative to salty snacks like potato chips.
Pistachios contain the highest amount of melatonin in the nut family. Pistachios also contain tryptophan – an amino acid linked to sleep quality. Tryptophan helps improve sleep by helping to create melatonin and serotonin. Pumpkin seeds and sesame seeds also contain tryptophan. Sprinkle pumpkin seeds over your oatmeal or yogurt for extra crunch.
Cashews and walnuts are also considered good nut options for sleep. Cashews are high in potassium and magnesium, and walnuts can help synthesize serotonin.
5. Yogurt brings good sleep
Yogurt is rich in calcium, and some studies show that including calcium in your diet can help you fall asleep more easily and provide more restorative sleep. A 100g serving of whole yogurt contains about 121mg of calcium.
Yogurt also contains protein, as well as vitamin B6, vitamin B12 and magnesium, all of which can contribute to better sleep. Additionally, yogurt contains gamma-aminobutyric acid (GABA), an important neurotransmitter that helps calm the body in preparation for sleep.
In addition to foods that help support good sleep, be careful to avoid foods that negatively affect sleep quality. Some foods can upset your stomach or keep you from sleeping, such as foods high in sugar and carbohydrates, fatty, spicy, and acidic foods.
Caffeinated beverages like soda, coffee, tea, and energy drinks have been shown to have a negative impact on mood and sleep. Doctor. Nguyen Huy Hoang noted that caffeine can disrupt sleep and cause difficulty sleeping. If you drink coffee, you should drink it before 3 pm. In addition to coffee, some teas and soft drinks also contain caffeine, so you need to pay attention to this ingredient before using it.
people with insomnia do not drink alcohol, beer, smoke cigarettes and other stimulants. Alcoholic beverages may initially help you fall asleep, but they also shorten overall sleep time, affect sleep quality, and potentially worsen symptoms of certain disorders. sleep. Try switching to drinking herbal tea a few hours before going to bed. Some herbs have mild sedative properties such as lime root, spring rolls, passionflower, lotus heart,… Drink herbal tea as a habit. evening also helps people have a good night’s sleep.
