We’ve all been struck by cravings or sudden hunger at night time. These cravings can be ignored, making it harder to fall asleep or you may choose to feed your cravings and indulge in sweet treats, which ultimately disrupts your sleep cycle. However, there is another option. Healthy snacks can often make it easier to fall asleep as they positively affect your body. In this blog post, we address five top healthy snacks to help improve your sleep cycles. For the best results, eat your choice of healthy snack 1-2 hours before bedtime to allow the nutrients time to be released into your blood stream.
1. Oatmeal:
Surprisingly one of the best midnight snacks to help you relax before sleep is carbohydrates. Carbohydrates contain tryptophan, which is an amino acid and one of the necessary components of serotonin. Serotonin is a neurotransmitter which regulates your sleep patterns and is also believed to be linked to your moods. When your serotonin levels are low you’re more likely to feel low and when they’re high, you’ll feel happier. Therefore, when you eat carbohydrates before bed, they can stabilize your mood, relieving feelings of anxiety. However, ensure your snack doesn’t contain high levels of sugar which can negate these effects.
A simple, nutritious and filling snack idea is oatmeal porridge. Serve warm or cold with milk and customize to your taste preferences with some cut fruit, cocoa powder or milled seeds.
2. Cherries:
These bite-size fruits are one of the only food sources of melatonin. Melatonin is the natural chemical which controls our bodies internal clock, which tells us when to sleep and when to wake up. A study by the Northumbria University shows that drinking cherry juice before bed and when you wake up increases your bodies melatonin levels. The participants showed significant increases in time spent sleeping and reported higher quality sleep. Therefore, snacking on cherries or drinking cherry juice improves sleep duration and quality, helping you feel well-rested throughout your daily activities.
3. Bananas:
Bananas are full of nutritious value and aid a number of your bodies functions. They contain magnesium and potassium which relax muscles, helping you remove tension from your body before sleep. Additionally, these settle the neurons in your central nervous system, producing a calming effect that helps you drift to sleep. They’re also carbohydrates, containing the aforementioned tryptophan.
Bananas do not need any preparation, making it a quick snack before bed. However, if you want to add a little bit of flavour to your snack, try sprinkling it with cinnamon, which is known to speed up your metabolism.
4. Almonds:
The nutritious nuts are considered a superfood by many. They’re rich in calcium, iron, zinc, tryptophan, potassium and magnesium among other nutrients. Calcium helps sleep by improving the function of the area of your brain that regulates sleep, the thalamus. Iron helps prevent anaemia, a condition that can result in insomnia. Almonds also regulate your blood sugar level, preventing fluctuations from disturbing your sleep.
5. Hummus
Hummus is a delicious dip made out of chickpeas and sesame seeds. This provides iron, the B vitamin folate, carbohydrates, fibre and about 4 grams of protein per 1/3 cup. Folate is the naturally occurring version of folic acid and is a water-soluble B vitamin. It’s often used to treat anaemia, previously mentioned in relation to iron, and other sleep disorders. Protein can help you fall asleep by increasing your feelings of fullness, allowing you to fall sleep without hunger and wake up feeling energized. It also helps your body repair cells while you’re sleeping. Enjoy this dip with brown bread, rice crackers or sweet potato chips for a filling and tasty snack.
We at the Natural Sleep Company hope you’ve found a midnight snack to enjoy and help your sleep! For more expert information on the link between nutrition and sleep stay tuned to our blog and for more advice on achieving a restful night’s sleep, check out our previous posts or get in touch!
