If you’re struggling to get a good night’s sleep, you may need to take a closer look at those late-night snacks.
It seems there’s a link between what you eat right before bedtime and your ability to nod off. So, what should you eat, and what should you avoid eating close to bedtime? The experts with the National Sleep Foundation say good habits when you’re awake can lead to good sleeping habits later in the evening. That means you may want to try reaching for the “right” snack late at night.
Some of the best options are easily digestible.
That means things like whole wheat toast or oatmeal. Complex carbohydrates in these types of foods make them easier to digest so you’re in a better position to get a good night’s rest. It’s also a good idea to go for low-fat proteins, whole grains, and a high-fiber diet packed with fruits and veggies. If you’ve ever taken melatonin to sleep better, you may want to consider dairy, eggs, legumes, lean meat and poultry, or even fish. All of these food options are packed with Vitamin B, which can help regulate melatonin. As a kid, you may have been told to drink a warm glass of milk. It seems low-fat milk and other dairy products can also help with promoting a healthy diet and help with the promotion of a good night’s sleep.
So, what about foods to avoid late at night?
Sleep experts say eating high protein or high fat foods can make you feel too full, and they take a longer time to digest. Obviously, caffeine late at night can keep you from falling asleep, or even disrupt your sleep. Even alcohol, which may make you a little sleepy, can eventually wear off. When it does, you’re sometimes wide awake, and have trouble staying asleep. Unfortunately, they also say spicy foods are a no-go late at night. Of course, that just means eating your favorite spicy foods and enjoying the fruits of the hot pepper scale earlier in the day and evening, giving you more time to enjoy them before its time to head to bed.