Quality sleep is crucial for overall health, and what you eat before bed can significantly impact how well you sleep. According to Rimas Geiga, MD, a Registered Dietitian Nutritionist, selecting the right bedtime snacks can enhance sleep quality by promoting the production of sleep-regulating hormones.
Geiga emphasizes that a combination of complex carbohydrates and protein is one of the best options for bedtime snacking, as this combo helps increase the availability of tryptophan. Tryptophan is an amino acid vital for producing serotonin and melatonin, the hormones that regulate sleep. Find a few of his top recommendations for bedtime snacks incorporating these helpful nutrients below.
1. Crackers with nut butter or meat
One of the best bedtime snack options is a small serving of whole grain crackers or toast with a smear of almond butter or a slice of lean meat like turkey. This combination helps increase the availability of tryptophan, an amino acid vital for producing serotonin and melatonin, the hormones that regulate sleep. Geiga explains, "This provides your body with a steady release of energy throughout the night and helps ease you into a restful sleep." Perfect!
2. Greek yogurt with nuts or seeds
Another excellent choice is Greek yogurt with a sprinkle of nuts or seeds. Greek yogurt is rich in calcium, aiding the brain in utilizing tryptophan, while nuts and seeds contain magnesium, which can help relax muscles and promote sleep. According to Geiga, this snack is a “great bedtime choice” that supports both muscle relaxation and sleep hormone production. The combination of calcium and magnesium works synergistically to enhance the body's natural sleep mechanisms.
3. Oatmeal
Geiga also recommends a small bowl of oatmeal made with milk (dairy or plant-based) as a smart bedtime snack. Oats are a good source of complex carbohydrates, which can increase serotonin levels, and milk contains tryptophan, making this combination ideal for a peaceful night's sleep. Geiga suggests, "Opting for a small bowl of oatmeal made with milk is a smart move." This classic comfort food not only satisfies hunger but also supports the production of sleep-promoting hormones.
4. Cherries
Additionally, cherries, especially tart cherries, are highlighted for their natural melatonin content. Enjoying a small serving of fresh cherries or a glass of tart cherry juice (perhaps even a "sleepy girl mocktail") can be a delicious and effective way to boost melatonin levels and regulate your sleep-wake cycle. The melatonin in cherries can help align your internal clock and improve sleep quality.
Bottom line
Moderation is essential when it comes to bedtime snacks. Geiga advises keeping portions small to avoid feeling too full or uncomfortable before bed and consuming your snack at least an hour before hitting the hay to allow adequate digestion time. With these tips, you’ll be well on your way to enjoying sweeter dreams and better sleep. Remember, incorporating the right bedtime snacks can be a simple yet effective strategy to enhance your sleep quality and overall health.
