A bedtime snack isn’t only something you had when you were a child -- if you have difficulty sleeping, it could be the small meal that helps you fall asleep more easily. The right combination of foods, including a carbohydrate source, can activate certain chemicals in your brain that relax you and signal sleep. Also, a small carbohydrate-containing snack before bed can keep you from feeling ravenous when you wake up the next morning, keeping you from overeating at breakfast.
Hormones
Carbohydrates can work to help you sleep because they help to increase the availability of the hormones melatonin and serotonin, which help you sleep. These hormones are released via a long chain reaction that begins with eating foods that contain carbohydrates and tryptophan, which is found in many protein sources. Carbohydrates stimulate your pancreas to release insulin, which clears the way for more tryptophan to enter your brain. This then triggers your brain to manufacture melatonin and serotonin, which help you to feel more relaxed and sleepier.
Combination Considerations
Because carbohydrates affect your blood sugar, eating them by themselves to help you sleep is not as effective as a protein-and-carbohydrate combination, according to Dr. William Sears. Fluctuating blood sugar levels can cause you to feel full and relaxed, but as your blood sugar drops, this stimulates stress hormones that keep you awake. Because tryptophan-containing foods typically take longer for your body to digest, this can help your blood sugar levels stay steadier, helping to facilitate sleep.
Carbohydrate Snack Examples
If you are using a carbohydrate-containing snack at night to help you sleep, portion size is important. For example, HelpGuide.org warns against eating a large meal with heavy, rich foods two hours before bed because larger amounts of food take longer to digest and can contribute to heartburn. Instead, choose a small snack, such as half a turkey sandwich, a bowl of whole-grain cereal and milk, or a banana or granola and low-fat yogurt. Because calcium is associated with stimulating melatonin production, which is associated with your sleep cycle, incorporating sources such as low-fat milk, yogurt and cheese with your snack can help.
Foods to Avoid
Complex carbohydrates, such as whole grains and fruit, are generally considered the best choices for inducing sleep over sugary foods. In addition to avoiding sugary carbohydrates, you may wish to avoid alcohol, caffeine and very spicy foods, as these can interfere with your ability to fall and stay asleep.
References
- AskDrSears.com; Foods That Help You Sleep; Dr. William Sears
- CBS News; Carbs May Help You Fall Asleep Faster; February 2009
- MedlinePlus; Sleep-Deprived Teens May Crave Carbohydrates; Robert Preidt; June 2011
- MayoClinic.com; Foods That Help You Sleep; Timothy Morgenthaler, M.D.; April 2011
- HelpGuide.org; How to Sleep Better; Melinda Smith, M.A., et al.; August 2011
