The timeframe for eating before bedtime often depends on the type of food in question. Some foods promote restful sleep, while others require extensive digestion, stimulating the body's processes and keeping you awake. Tips for eating before bed include particular foods that promote relaxation consumed during a time span that promotes restful sleep.
At Least a Few Hours
Eating at least a few hours before bedtime is ideal, according to Timothy Morgenthaler, M.D., from the Mayo Clinic. Avoiding spicy and fattening foods is essential for falling asleep comfortably. An additional factor is avoiding alcohol and caffeinated stimulants, such as coffee and chocolate, for at least eight hours before bedtime. Heavy fluid consumption before bed is also contraindicated because visits to the bathroom in the middle of the night interrupt REM sleep.
Serotonin-Inducing Snacks
Tryptophan is an amino acid that stimulates production of serotonin, a neurotransmitter that causes sleepiness and relaxation. Snacks within a few hours before bed should contain no more than 200 calories, according to nutritionist and diet editor Joy Bauer and Dr. Nancy Snyderman. Low-calorie snacks that provide tryptophan include vanilla pudding, a granola bar, popcorn, yogurt and low-fat strawberry ice cream.
Ayurvedic Approach
Eating before bed can be a positive preparation for repairing tissues while you sleep, according to the Ayurvedic philosphy, a form of medicine practiced in India for 5,000 years. Foods that provide nutritional support while not interfering with relaxation include organic milk, lentil dahl and toast, according to Bellevue, Washington-based Ayurvedic practitioner Aadil Palkhivala. The ideal foods to foster healthy sleeping depend on your constitution. Consulting with a Ayurvedic nutritionist or physician is your best bet for learning about healthy bedtime eating.
Warnings
Specific eating and sleeping regimens may be linked to your health status. If you have diabetes, cardiovascular disease, a chronic sleep disorder, chronic fatigue syndrome or any other illness that requires particular dietary choices or sleep patterns, consult with your doctor prior to adopting new approaches to eating and bed rest.
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