According to research published in 2019 in the journal Critical Reviews in Food Science and Nutrition, tryptophan in milk can help regulate sleep. That’s because tryptophan is a precursor to hormones like melatonin and serotonin that help you sleep better.
Although not unanimous among experts, having a hot drink can help you relax and fall asleep more easily.
Eat Complex Carbohydrates
Sweet potato is a very nutritious complex carbohydrate that helps promote sleep due to potassium, which acts as a muscle relaxant. Other good sources of potassium in foods include potatoes (English), papaya, and beans.
Relaxing Drinks
Caffeine-free teas, such as chamomile and valerian teas, promote a feeling of relaxation and can help you fall asleep and maintain quality sleep at night.
Meal Planning Is Essential
Planning your diet is essential. It’s not a fruit at night that will make you fat; it’s a lousy eating plan where you eat more calories than your body needs daily.
According to a study, increased fruit consumption can contribute to weight loss. The United States Department of Agriculture (USDA) recommends eating 2 to 4 servings of fruit daily. Therefore, one of them can be consumed overnight, as long as it does not exceed your daily caloric consumption limit.
If you have the feeling that eating fruit does not promote satiety enough, it is possible to combine the fruit with other healthy foods, as long as they do not compromise your diet.
Some combo tips are:
- 1 tablespoon unsweetened peanut butter with an apple;
- 1 low-fat plain yogurt with cut fruit or with some berries and berries;
- 1 serving of low-fat cheese with 1 kiwi or with a serving of strawberries;
- One small portion of wholegrain crackers with 1 piece of melon or watermelon.
The inclusion of yogurt in the evening snack, for example, is fascinating because, according to a 2008 study published in the journal Life Sciences, the food provides calcium, an essential mineral for melatonin production from tryptophan.
What To Avoid At Night
Fats
It is known that fatty foods should be eaten with great caution. Although healthy fats are essential for our health, harmful fats, such as those present in fast food, are not good choices either for a peaceful sleep or for weight loss.
Because fat is challenging to digest, it stimulates the production of stomach acid, which can cause heartburn and reflux episodes at bedtime. In addition, the consumption of heavy foods can impair the quality of sleep because of slow digestion and contribute to weight gain.
Alcohol
Although alcohol makes you feel drowsy, sleep quality worsens when you drink alcohol close to bedtime.
Caffeine
Caffeine is a stimulant substance that can cause insomnia if consumed just before bed. Some people are less sensitive to the effects of caffeine, but it is best to avoid caffeinated foods and drinks, such as coffee, some teas, energy drinks, sodas, and chocolate, after 6 pm.
Proteins
Any protein should be ingested in limited portions a few hours before bed. Excessive intake of protein foods right before bedtime can cause discomfort. The body tends to prioritize food digestion, which is not the fastest, which compromises sleep quality.
Tips For Keeping Control Of Your Late-Night Snack
One tip that can keep you in good shape is setting aside 200 calories for your evening snack. So, you can eat fruit with peace of mind before bed without exceeding your daily calorie limit. And if on any night you don’t feel that urge to have a snack, you’ll sleep with a caloric deficit of 200 calories that will help you lose weight.
Another tip that works very well is to avoid keeping processed sweets and snacks in the pantry. At the time of hunger, it will be tough to resist the temptation to eat that chocolate or stuffed cookie in the closet, for example.
ALSO READ: WHAT IS A BALANCED DIET FOR WEIGHT LOSS AND HEALTH?