Regular sleep and proper food are very important for the health of our body and mind. But many times, even after eating dinner, we feel a little hungry at bedtime. Then if we eat something unhealthy, such as chips, chocolate or heavy food, then we will gain weight, as well as disrupt our sleep. However, there are some nutritious and light snacks that, when eaten before going to bed at night, help us sleep better, bring peace to the body and mind, and also keep our weight under control.
- Banana and almond butter
You can eat banana and almond butter before going to bed at night. Almond butter contains magnesium, and bananas contain magnesium and potassium. Both of these ingredients naturally help relax the muscles, which leads to good sleep. Magnesium helps reduce the stress hormone called cortisol.
If the cortisol hormone increases, sleep can be disrupted at night. And potassium controls the heartbeat, resulting in better sleep. Instead of peanut butter, you can eat peanut butter or cashew butter as an alternative. However, the butter should not contain excess salt or sugar.
- Popcorn
If you want to eat low-calorie snacks before bed, then you can eat popcorn. However, it should be without butter, extra salt or any other toppings. Popcorn is a type of carbohydrate that helps the amino acid called tryptophan reach the brain from the blood.
This tryptophan produces a hormone called serotonin, which helps maintain our sleep cycle (circadian rhythm). Serotonin is very important for good sleep.
- Fried chickpeas
If you want to eat something crunchy after dinner, then you can choose fried chickpeas instead of chips and biscuits. Fried chickpeas contain a lot of protein, which is easily digested and keeps the stomach full for a long time.
As a result, you will not feel extra hungry the next morning. If you follow this method regularly, the tendency to overeat decreases, which helps in controlling weight.
- Yogurt and blueberries
Yogurt is a good source of calcium. This calcium helps the body produce melatonin from a substance called tryptophan, which is why sleep is deep. Yogurt contains a lot of protein, especially a type of protein called casein. It is digested slowly, so if you eat it at night, you will not feel extra hungry in the morning.
This also reduces the risk of overeating for breakfast. On the other hand, blueberries contain a lot of fiber and antioxidants, which calm the body and brain and help reduce stress. Instead of blueberries, you can eat strawberries or tart cherries. Strawberries also contain many vitamins, fiber and antioxidants, which are very beneficial for the body.
- Wheat flour toast and hummus
Wheat flour contains magnesium, which helps adults sleep well. It is especially beneficial for those who suffer from insomnia.
And hummus is made with chickpeas, and chickpeas contain B vitamins. These vitamins help the body break down carbohydrates, proteins, and fats into energy.
- Cinnamon and oatmeal
Oatmeal is a light meal made from oats, which contains natural melatonin, which helps with sleep. Oats are a healthy natural grain, meaning they are very low in processed foods.
It contains a lot of vitamins, minerals, and fiber. However, oats are a bit high in calories, so if you want to lose weight, eat a small amount. You can sprinkle a little cinnamon powder on oatmeal before eating it. Cinnamon helps regulate blood sugar levels. It controls appetite, weight, and mood.
- A handful of nuts
Almonds and walnuts reduce appetite and increase sleepiness. Because they contain natural melatonin, protein, and magnesium. However, it is better not to eat salt while eating nuts; because excess salt can disrupt the sleep cycle.
Also, to keep calories in check, it’s best to eat no more than one ounce (about a handful) of nuts before bed.
