If you’re feeling a little peckish after dinner, what do you usually reach for? A muffin? Some candy? While there’s nothing wrong with these snacks, there are certain nutritious foods that can set you up for a more comfortable night of sleep. The foods you eat have a direct impact on your blood sugar level—for example, high blood sugar levels are linked to repeat interruptions and lower sleep quality, according to registered dietitians Maya Feller and Katie Janeczek. Thus, choosing a snack that helps to keep your blood sugar levels steady (and your sleep uninterrupted) is advised.
<a href="https://mayafellernutrition.com/” rel=”nofollow noopener” target=”_blank”>Maya Feller, RD, is a registered dietitian and the owner of Maya Feller Nutrition
Katie Janeczek, RDN, is a registered dietitian nutritionist and the owner of Inspired Nutrition and Health
What Should You Avoid Eating Before Bed?
In the hours leading up to sleep, both registered dietitians advise limiting ultra-processed food and drinks packed with high levels of sugar—such as soda, cake, candy and desserts—that can dramatically spike your blood sugar level. Instead, if you feel like snacking, they recommend going for something high in fiber and protein and low in sugar to keep your blood sugar levels stable.
Besides the type of food, nutrition experts also advise against very large portions leading up to sleep, and to allow yourself at least two hours before your head meets the pillow. “The two-hour window allows your body time to digest, so you don’t have the food you just ate sitting at the top of your gastrointestinal tract,” which can be uncomfortable, Feller says. “If we lie down too quickly, we could have backflow of the contents of our stomach [back] up into our esophagus, and this can cause reflux.”
Allowing yourself that two-hour window also gives your body the chance to bring blood sugar levels back to balance before you try to sleep, Janeczek says.
The Best Foods to Snack on Before Bed
Nuts or Seeds With Fresh Fruit and Nut Butter
Nuts and seeds are good sources of protein and fiber, especially when combined with fresh fruit. Grab a handful of toasted nuts and seeds (ideally ones that aren’t tossed in a sweet coating or in salt), rinse a handful of berries or a piece of fruit, and you have a quick and easy pre-bedtime snack to munch on as you wind down. Similarly, another iteration of this snack includes combining a piece of fruit with an unsweetened nut butter of your choice, like peanut, almond, cashew, or pistachio butter, says Feller.
“Nuts and seeds offer magnesium,” Janeczek says, a mineral which supports sleep. Walnuts, pistachios, pecans, and macadamia nuts also contain omega-3 fatty acids, which may have a role in improving sleep.
Greek Yogurt
Tangy and creamy, Greek yogurt is a delicious high-protein food. It is rich in probiotics to support a healthy gut, and also ak suggests pairing it with fresh fruit and chopped nuts to create a parfait
Hummus and Veggies
If you’re after something savory, hummus and veggies is the way to go. There are many types of hummus you can choose from nowadays, from chickpea to edamame. Hummus gives you both protein and fiber, along with magnesium, a mineral which helps support sleep, Janeczek says.
Cheese With Fruits and Nuts
Pairing a cheese stick with a piece of fruit (or handful of berries or nuts) can create that winning protein and fiber combo, Janeczek says. Cheese also provides calcium, which supports healthy bones while helping the body produce melatonin (an essential sleep hormone).
Popcorn
“Popcorn is a whole grain, you get fiber out of it, and some B vitamins too,” Janeczek says. A number of B vitamins have a role in promoting better sleep. Opt for the unsalted or lightly salted varieties of popcorn, trying to steer clear of the ones that are buttered.
Open-Face Sandwich
If you’re a little hungrier, make an open face sandwich. On one slice of whole grain bread, spread some hummus, add avocado, lettuce, tomato or whatever salad vegetable you love. Then top it off with a protein like smoked salmon, egg, or tofu. “You’re creating a meal that is not too large because it’s close to bed, it’s balanced, and has that combination of protein and the fiber,” Feller says.
Get Creative With the Protein and Fiber Combination
Because the general advice is to choose foods that are rich in protein and fiber and low in sugar, you don’t have to just stick to the snacks listed above. What are foods that are familiar to you and that you enjoy eating, based on your cultural heritage?
“I’ll use this as an example—my dad thinks that avocado goes with everything,” Feller shares. “So for him, eggs and avocado would be a perfect pairing. It might not sound appealing to many people, but because he’s from the Caribbean, avocados are a staple. It should be something that you enjoy.” Don’t be afraid to get creative by combining essential nutrients with your favorite foods.
Choose ripe avocados by gently pressing the skin. If it yields slightly, it’s ready to eat. Avocados are a great addition to pre-bedtime snacks due to their healthy fats and versatility in combining with other foods rich in fiber and protein.
Read the original article on Real Simple
