What to have a snack before going to bed without harm to health

There is an opinion that any meal after 18:00 automatically leads to weight gain. However, a light evening snack one and a half to two hours before bedtime, according to experts, helps to normalize blood sugar levels, prevent nighttime awakenings and even promotes deeper sleep. What it should include, read in the Izvestia article.

Which foods really help you sleep better

For an evening meal, first of all, foods rich in tryptophan, magnesium, potassium and other trace elements that promote relaxation of the body are suitable.

For example, almonds and pistachios contain healthy fatty acids and protein, create a feeling of fullness and at the same time do not overload the stomach. Due to their high magnesium content, they gently soothe the nervous system. A handful of nuts (no more than 10-15 g) is quite enough for a snack.

Bananas have also proven themselves well. They are rich in magnesium, vitamin B6 and potassium, which contribute to the production of melatonin, the sleep hormone. One fruit can improve falling asleep, especially if a person is in a state of mild anxiety.

For those who prefer something more nutritious, a small portion of oatmeal porridge is suitable. It contains magnesium, fiber, and complex carbohydrates that stimulate the production of serotonin. A teaspoon of honey will give the dish a slight sedative effect. But the portion should be small, and the calorie content should not exceed reasonable amounts.

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Protein products are also well suited for an evening snack. They digest more slowly, maintain stable blood sugar levels, and provide a feeling of fullness. Cottage cheese, natural yogurt, boiled egg or almonds will be a good base for a light evening meal.

Unsweetened dairy products can also be a good evening snack. Sugar-free Greek yogurt or low-fat cottage cheese will provide the body with easily digestible protein and tryptophan, necessary for quality sleep. These foods are easily digested, do not cause heaviness, and help keep you feeling full until morning.

Another healthy snack is kiwi. It is rich in antioxidants, fiber, and serotonin. Two fruits eaten an hour before bedtime help to improve its quality and duration. This fruit also helps to improve digestion, which is especially important for evening snacks.

What is better to exclude from the evening diet

However, there are foods that you should avoid before bedtime. First of all, these are pastries, sweets and fast carbohydrates. They cause spikes in blood glucose levels, which can disrupt sleep.

Even "healthy" cookies or yogurt with fruit additives may contain hidden sugar. It is better to give preference to natural, whole foods without additives.

Fatty, fried, or spicy foods can cause heartburn or heaviness in the stomach. You should also not abuse caffeinated drinks (coffee, some types of tea, energy drinks) and chocolate.

Alcohol, contrary to popular belief, does not promote quality sleep, it can cause rapid falling asleep, but disrupts the phases of deep sleep.

Important rules for an evening snack

In order for an evening snack to really benefit, it is important not only to choose the right foods, but also to follow a number of simple recommendations.

It is better to eat one and a half to two hours before bedtime, so that the body has time to complete the main digestive processes. Secondly, the amount of food should be minimal, we are talking about a snack, not a full meal.

The optimal calorie content of a serving is 150-200 kilocalories. This will give the body enough time for digestion and will not create stress on the gastrointestinal tract and will not provoke weight gain. You can use kitchen scales and mobile apps to control portions.

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It is also worth considering individual characteristics. What suits one person may not suit another. For example, dairy products make some people uncomfortable before bedtime, while others help them relax and fall asleep better.

Preference should be given to warm food. It relaxes, whereas cold water can strain the digestive tract and disrupt thermoregulation. For example, warm oatmeal with nuts or warmed milk with cinnamon have a calming effect, especially in the cooler season.

You should not eat by inertia. To begin with, you can assess whether you really feel hungry or if it's just fatigue, anxiety, or boredom. In addition, the brain sometimes confuses thirst with appetite, so you can drink a glass of water or a cup of herbal tea.

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