If you eat close to bedtime, you may find that the meals you choose interfere with sleep. Making the right choices for your evening bite plays a role in the quality and duration of your slumber. Eggs are a good food to eat before sleeping because they contain amino acids that may make sleep come easier.
Tryptophan
Eggs contain an amino acid called tryptophan, which produces serotonin in your brain. Serotonin is one of the chemicals that induce sleepiness. Eating foods that facilitate this process at night may help you fall asleep. If you suffer from insomnia, talk with your doctor about whether adding eggs to your nighttime meal plan is an effective treatment option.
Combining Eggs
Eating eggs with carbohydrates makes the process of releasing serotonin more efficient. This is because carbohydrates release insulin, which pushes other amino acids into your muscles, clearing the way for tryptophan to reach your brain. The Ask Dr. Sears website recommends choosing complex carbohydrates because the sugar in junk food carbohydrates, such as cookies, may keep you awake. Including a bit of calcium with your eggs allows your body to use tryptophan to create melatonin, the other substance in your brain that works to produce sleepiness. Complex carbohydrates and calcium -- combined with the protein in eggs -- are an ideal mixture for a nighttime meal, says Sears.
Meal Ideas
Scrambled eggs topped with shredded cheese and a slice of whole-wheat toast are the simplest way to benefit from the sleep-inducing effects eggs offer. Or try putting the eggs and cheese inside a whole-grain pita or tortilla. An omelet made with sliced vegetables and cheese is another option that incorporates a healthy mix of protein, carbohydrates and calcium. Filling a quiche crust with eggs and vegetables and topping the mixture with cheese is another healthy dish that is simple to prepare before bed.
Considerations
While eggs are a healthy nighttime meal that may help you sleep and are full of nutrients, certain circumstances may counteract these benefits. A meal that is too large may keep you up at night, so a couple of eggs with toast is a better option than a four-egg omelet stuffed with meat and cheese. Joy Bauer, registered dietitian, recommends keeping your meal at about 600 calories.
Spicy and fatty meals may exacerbate acid reflux, keeping you up when you'd like to be sleeping. Avoid green chili, salsa, bacon, sausage and large amounts of cheese. Drinking large amounts with your eggs may hinder sleep as well by forcing you to get up to go to the bathroom. Limit your beverages about 90 minutes before bedtime, advises Bauer.
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