Sleepy Foods

Source: http://www.bikinibodysecret.com

We have all been there, about to go to bed when suddenly hunger strikes. Many plans suggest finishing your last meal about 2 or 3 hours before you go to sleep each night and while this can be helpful when cutting out unneeded calories, if the food you consume right before bed is part of your regular daily intake (that is you just didn't have earlier in the day) there is no harm in having it before bed. The food you eat is still broken down in the body as it usually would be, but the majority of the energy from it just won't be used until the next day. So you need something to hold you over to the morning and you don't want to sabotage your diet… What foods are the best to have right before you sleep? 

What’s best for you to consume before heading to bed is largely dependent on your personal nutritional and fitness goals. As I mentioned, those aiming to lose weight generally try to have little or no food in the hours before sleeping so that any excess calories are not stored as fat during that dormant period. Likewise, people looking to gain muscle and strength often consume slow digesting proteins like casein at night giving their body a source of amino acids to rebuild muscle tissue with while they sleep. Protein is also a good choice because (like fat) it stays in the stomach for a longer period of time and can therefore help keep you satisfied throughout the night. Foods with a moderate amount of fiber can keep the stomach feeling full for a longer period of time as well yet too much before bed may cause discomfort while digesting and subsequently disrupt your sleep. (1) When selecting a nighttime snack it’s best to stick mostly to complex carbohydrates. While sugar may keep you awake and restless at night, complex and whole grain sources of carbohydrates can promote more sound sleep by boosting serotonin levels in the body (a neurotransmitter that regulates sleep). (1, 5) Dairy products can have a similar effect because they contain tryptophan, an amino acid thought to act as a sleep aid (why a warm glass of milk is a classic sleep remedy). (1, 4)

Some foods can actually help you sleep better, yet it is even more important to know which can disturb your rest. The number one thing to avoid around bedtime is caffeine. Caffeine is the world's most popular stimulant and can disrupt your sleep or even "lead to subsequent insomnia". (3) Similarly, experts warn "people use alcohol to help them fall asleep and to relax after a hard days work. [yet] Research has shown while it can indeed make you fall asleep faster the quality of sleep is drastically lessened by consuming your favorite alcoholic beverage before bed." (2) Finally stay away from "heavy meals and spicy foods before bedtime" both of which can cause discomfort while digesting and trying to sleep. (2)

In a nut shell there are two ways that food can help us sleep. Some foods like dairy products and complex carbohydrates contain chemical compounds that promote relaxation. Other foods like protein and fiber digest slowly and can help us stay satisfied throughout the night. Putting these two ideas together it’s easy to find healthy, sleep promoting foods for your late night snack. For example greek yogurt and cottage cheese are both dairy foods that also provide a great source of protein. You can easily throw in some complex carbohydrates and fiber as well by adding a granola-based cereal to either one. 


What’s your favorite “sleepy food” to have before bed?   

Sources:

1. http://cloverleaf.hubpages.com/hub/8-Foods-to-Eat-Before-Bedtime

2. http://www.fitcurrent.com/All-Fitness-Articles/All-Health-and-Fitness-Articles/20-Things-you-Must-Know-for-A-Good-Nights-Sleep.html#ixzz1nsO1sj00

3. http://en.wikipedia.org/wiki/Caffeine

4. http://en.wikipedia.org/wiki/Tryptophan

5. http://en.wikipedia.org/wiki/Serotonin