Night time cravings will hit you from time to time, but this doesn't have to be a bad thing. If dealt with properly, they can be a means of improving your health and giving you a good night's rest. It's imperative to focus on healthy snacks instead of junk food so that don't cheat on your diet, and including food that produces the hormones serotonin and melatonin will help calm your body and give you better sleep.
Whole Grain Cereal
Whole grain cereal that isn't high in sugar is a healthy snack because it provides a lot of nutrition that refined grains do not. It's also an ideal candidate to eat before bed because the carbohydrates, combined with the tryptophan from milk, aid in producing more serotonin, which will relax the body. Use skim milk if you want an even healthier snack.
Almonds
Almonds are abundant in nutrients, providing protein, vitamins, and minerals. Almonds are a great snack before bedtime because they have high magnesium content, a mineral that promotes muscle relaxation.
Tea
Some caffeine-free teas like chamomile tea contain mild sedative properties that help you fall asleep. Tea also has other benefits. For example, chamomile tea is often used for heartburn for its anti-inflammatory properties and green tea is rich in antioxidants, which neutralize free radicals that can damage your body.
Bananas
A single banana is a perfect sized snack to eat before bedtime. It's light and healthy because it contains a high amount of potassium, an electrolyte that plays an important role in proper cell function. In 2007, "The Journal of Neuroscience" suggested that bananas can aid in deep sleep, which rejuvenates your brain's neural functions.
What To Avoid
Just as important as knowing what to eat before bedtime is knowing what not to eat. Avoid caffeine, excessive amounts of sugar, alcohol, and all junk food. Caffeine and sugar will alert your senses and keep you up rather than putting you to sleep. Alcohol may make you tired initially, but it often leads to restless and fragmented sleep. As for junk food, it is unhealthy and many ingredients found in junk food can upset your stomach, making it difficult to obtain peaceful sleep.
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