Who knew that choosing the right bedtime snack can make a world of difference in how well you sleep and how you feel overall? We all can relate to that feeling of lying in bed, with our stomach growling, and wondering if a ‘quick, quick, quick midnight snack’ will help us drift off or keep us tossing and turning all night.
The truth is, what you eat before going to bed can either help give you a restful night’s rest and support your health, or it can disrupt your sleep cycle and contribute to unwanted weight gain. But sometimes, even knowing all this, we still succumb to our sweet tooth cravings and end up regretting it for a variety of reasons. In this article, you’ll learn why making smart choices for your nighttime treats is so important and why you have to get into the habit of healthy snacking (even at night times) for your overall well-being.
Below are some foods to avoid before hitting tucking in for the night:
1. Caffeinated Foods and Drinks as they contain stimulants that keep one awake. They include coffee, tea, chocolate, and energy drinks.
2. Foods with a lot of spice as they cause indigestion and heartburn, which can make it difficult to fall asleep.
3. Items like fried foods, full-fat dairy products, and fatty meats which can be hard to digest.
4. Snacks high in sugar which may cause a spike in blood sugar levels, and when this ‘high’ is depleted, can disrupt the sleep cycle.
5. Foods like tomatoes and citrus fruits which may cause acid reflux.
6. Alcohol
7. Heavy Meals
Healthy Bedtime Snack Ideas
Before you raise an alarm at the restrictive diet you have no doubt presumed you’d have to undergo, seeing as the common foods available to the modern man made it to the “Don’t eat” list, rest assured that healthy bedtime snacks I have outlined below can be both delicious and satisfying.
Here are some Nigerian snacks that not only curb late-night cravings, but also promote better sleep and overall health:
1. Ube (African Pear) with Groundnuts: Ube is rich in healthy fats and vitamins, and groundnuts (peanuts) provide protein and magnesium. Mixed together, these can help relax your muscles and improve sleep quality.
2. Banana with Peanut Butter: Bananas are an excellent source of potassium and magnesium, which help relax muscles, and peanut butter adds protein and healthy fats to keep you full through the night.
3. Papaya (Pawpaw): This fruit is low in calories but high in vitamins A and C and is great for digestion, making it a light and refreshing bedtime snack.
4. Greek Yogurt with Honey and Cashews: Greek yogurt is rich in protein and probiotics, which are beneficial for digestion and gut health. Adding a drizzle of honey to it provides natural sweetness and a quick source of energy, while cashews contribute healthy fats and magnesium, both of which can help to relax one’s muscles and improve sleep quality. These three combined together makes for a creamy, crunchy, and satisfying bedtime snack that boosts both your digestive health and sleep.
5. Protein Smoothie: Yes, you read it right. Protein smoothies aren’t only meant for gym heads. A smoothie made with protein powder and almond milk can aid muscle repair and provide a nutritious, low-calorie snack before bed.
6. Oatmeal: Apparently, oats are also a good snack option for before your bedtime as they contain magnesium and melatonin. Alternatively, you can prepare overnight oats in advance with dried fruits and seeds for added nutrients.
Conclusion
Choosing the right bedtime snacks can make a significant difference in your sleep quality.
Incorporating healthy bedtime snacks into your routine doesn’t have to be a chore or a bore. By choosing nutrient-dense options that are both satisfying and beneficial for your sleep, you can enjoy a variety of delicious treats that are good for your overall well-being. Always opt for light, balanced snacks that promote relaxation and avoid those that can cause discomfort or disrupt your sleep.
