Though we all try to avoid a midnight snack there are some evenings when the temptation can be just too hard to resist. So on those occasions is there anything in the fridge that makes more sense to reach for so that your sleep isn't disrupted, or that might even help you get to sleep and stay asleep longer? While there's no one food that's guaranteed to put you out for the night, there have been studies on a variety of foods by scientists and nutritionists that have found evidence of potential sleep benefits. It's important to note here that the results of these studies as a whole can best be described as inconclusive, and you should check with your doctor or nutritionist before making any major changes to your diet. You should also keep in mind that even though we're talking about these foods as midnight snacks you're probably better off putting a few hours between your last bite and the first time your head hits the pillow, as eating too close to bedtime disrupts sleep and can keep you from being able to lose weight. Let's take a look at what your best choices are when hunger strikes after dark, separated into savory and sweet (or, in one case, sweet-ish) options:
Savory | Fatty fish, such as salmon, could help you sleep due to the high levels of vitamin D and omega-3 fatty acids found in them, both of which help regulate serotonin in your body. You're probably not looking to make a whole meal in the wee hours, so instead you could take a slice of lox, schmear it with some cream cheese and capers and eat it as a roll-up, so you can have the taste of bagels and lox without a big spike in carbs right before you head back to bed. Or you could take some cooked salmon and mix it in with rice, which is another food that has been found to help folks get to sleep. While rice is carb-heavy, it may not be as disruptive to sleep as something like sugary treats or drinks, and one theory is that when combined with something like baked turkey the carbs in rice may assist tryptophan (a sleep-aiding amino acid found in turkey, though you're less likely to get a good dose of it from the sliced deli variety) in reaching the brain. Lastly, nuts like pistachios, almonds, walnuts and cashews are another good option, as the magnesium, zinc and melatonin found in them (to varying degrees) help regulate sleep. Their best quality, however, might just be how easy it is to grab a few, enjoy them, and get back to bed.
Sweet | For lots of us the urge to grab a bite after dark revolves around sweet treats like ice cream and candy; while we'd love to tell you that a big scoop of your favorite flavor will send you off to dreamland, unfortunately that isn't the case. However, there are a few ways to satisfy your sweet tooth that may actually benefit your sleep. Kiwis, due to their high levels of antioxidants, vitamins and folate that aid in regulating sleep are a good choice. Milk and some milk products (such as malted milk) contain varying levels of melatonin, a natural sleep-inducing hormone. Figs and bananas are good fruit options, as they're both rich in magnesium and potassium (and bananas even include tryptophan, which signals your body to produce serotonin). Lastly, the aforementioned sweet-ish option is tart cherries, which can be eaten whole or as cherry juice, as they also contain high concentrations of melatonin.
ความคิดเห็น