Having trouble sleeping at night? Perhaps, a sudden hunger seizes you? Before you go crazy by rummaging what’s available inside the fridge or your kitchen pantry, be mindful that some food can actually keep you awake. In a worst case scenario, you may end up with an upset stomach because you choose to eat fried or spicy food. Instead, try eating or drinking one of these 10 Bedtime Snacks For A Good Night’s Sleep.
1) Almonds
One word: magnesium. This is what you get from snacking a handful of almonds. It is known as a vital mineral that relaxes your muscles and promotes a good night’s sleep. Besides, those who suffer from magnesium deficiency often face numerous sleep problems such as restless leg syndrome. But a word of warning, though: moderation is always the key when snacking on almonds since overconsumption may lead to an upset stomach and constipation.
2) Bananas
If you love to snack on fruit during the night, try eating a banana. This elongated yellow fruit contains two vital muscle-relaxant properties commonly known as magnesium and potassium. Although banana has high nutritional values, that doesn’t mean you should go bananas (no pun intended) with it. After all, eating too many bananas can cause headaches, nausea and indigestion.
3) Chamomile Tea
Forget about drinking coffee, espresso or even milk tea. These caffeinated beverages may keep you awake when you’re supposed to be in slumberland. Your best bet is to consume a cup of hot chamomile tea. It is well-known for its sleep-inducing properties, thanks to a certain antioxidant called apigenin and glycine. Both compounds produce a calming effect that relaxes your body and mind, which in turn, reduces stress and promote better sleep quality.
4) Cheese & Crackers
Hunting for some late-night snacks to fill your tummy? Skip the instant noodles and try snacking on plain crackers (preferably whole-grain) with a slice of cheese (cheddar would be good enough) instead. Both of these combinations contain carb and tryptophan, a compound which produces melatonin for aiding sleep.
5) Milk & Honey
Trouble falling asleep? Try mixing a glass of warm milk with honey and take a sip before bedtime. No doubt one of the most popular sleep aids that have been practised around the world for centuries, milk and honey helps to promote relaxation. But if you are lactose intolerant, drinking a glass of milk itself may affect your digestive system. If that is the case, you can opt for milk substitutes such as almond milk or soy milk.
6) Oatmeal
You may think that oatmeal is best eaten for breakfast in the morning. But eating a bowl of oatmeal as a late-night snack can help you sleep better. First, oats contain a high amount of melatonin. And second of all, the grains in oatmeal itself is responsible for naturally raising your blood sugar level and helps you fall asleep easily.
7) Prunes
Dried plums, better known as prunes, are known for its nutrient-rich vitamins and minerals. It has everything from vitamin A to iron and potassium. It is also known as a sleep-inducing aid, thanks to its calcium and magnesium compounds. You can choose to snack them on their own around an hour or 30 minutes before bedtime. But always have them in moderation since too many prunes can cause diarrhea and bloating.
8) Tart Cherries
They may be small in size but cherries, specifically tart cherries, contain high amounts of natural melatonin. You can snack on them or even purchase cherry juice (look for 100% tart cherry varieties) at a supermarket or health store. All you need to do is to drink a glass of tart cherry juice around 1-2 hours every night before bedtime to help you sleep better.
9) Walnuts
Apparently, almonds are not the only nuts that promote a good night’s sleep. Snacking on walnuts are just as effective, thanks to its rich source of tryptophan which helps you to fall asleep easily. Likewise, moderation is key since too many walnuts can cause nausea, diarrhea and potential allergic reactions.
10) Yogurt
If you have a weak stomach, you may want to reconsider eating ice cream late at night. After all, ice cream is a dairy product that may cause an upset stomach. Replace it with a cup of yogurt instead since it packs a rich source of calcium. The calcium in yogurt is responsible for melatonin production, which is crucial for promoting better sleep. Not to mention it contains good bacteria known as probiotics to maintain a healthy digestive system. When you purchase a yogurt, opt for the plain low-fat variety since the one with fruits is usually high in sugar. If you can’t stand eating plain yogurt, try sweetening it with a drizzle of honey. To help you fall asleep easily, combine yogurt with healthy carbs such as whole-grain crackers or granola bars.
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