Need to sleep better? Try eatingÂ right before bed.
Weâ€™re serious. We know, we know â€¦ thanks to a lot of research on the topic, conventional wisdom says weÂ shouldnâ€™tÂ eat before bed, lest we gain weight and stay awake.
(Recent research suggests that people who ate their main meal of the day earlier than others lost 25 percent more weight than the later eaters.)
But some snacks, such as those rich in carbohydrates, could help you sleep better, according to Alissa Rumsey, a registered dietitian and spokespersonÂ for the Academy of Nutrition and Dietetics.
It turns out insulin â€” a hormone that affects your metabolismÂ â€” can play a role.
A rise in blood sugar (such as from an insulin release) can help tryptophan enter your brain and bring on sleep.
You shouldnâ€™t carbo-load, Rumsey said, but rather eat one small, balanced carbohydrate-protein snack to feel the effects without impacting your weight.
â€śIn terms of promoting sleep, it should be a small snack â€” no more than 150 to 200 calories. It should be carbs plus a little bit of protein,â€ť she said, adding that some foods naturally contain tryptophan, such as dairy, which can help, too.
â€śIâ€™ll tell someone to have a cup of cereal with some milk in it, a small snack like that, or some whole grain crackers with a wedge of cheese. Keep it small and not have it be high in fat or a really high protein meal. It should be more carbohydrates.â€ť
Also, be sure to avoid foods that contain caffeine, such as chocolate and some decaffeinated teas (which can still affect those who are sensitive to caffeine).
Here is a weekâ€™s worth of healthful, nutritious snacks that can help you have a restful night:
Tablespoon Of Almond Butter On A Slice Of Whole Wheat Toast
Piece Of Fruit + Tablespoon Of Peanut Butter
Half-Cup Of Rice
Half Ounce Of Nuts + 1/4 Cup Of Dried Fruit
Half Cup Of Cereal With Milk
A Few Crackers With Cheese
Half Cup Of Greek Yogurt