Submitted by Laura Chartrand
Edited by Marcia Bristow MS RDN CSSD CD
Good news for bedtime snackers! Forget what
you have heard about disrupting sleep and gaining weight by eating before
bedtime. Studies show that people who go
to bed hungry have a harder time falling asleep and may wake during the
night. Weight gain appeared to occur
only among people who eat most of their calories in the evening or at night. So, what does this mean? Eating before bed does
not have to cause weight gain and can even improve sleep quality if done
mindfully.
Eating certain foods before bed may induce a
restful night of sleep. The key is to focus on what and how much you are
eating. Instead of indulging late at
night with high calorie foods, it is better to reach for a healthy snack of
roughly 200 calories shortly before bed.
This will be enough to keep hunger at bay through the night and is
unlikely to disrupt sleep or cause weight gain.
Foods that may help to make you sleepy are
rich in protein or in complex carbohydrates; both of which take longer to
digest. They may also contain components
like tryptophan and nutrients such as potassium or magnesium, all of which help
to promote sleep and relaxation.
Try these pre-bedtime snack ideas (each
contains approximately 200 calories):
- 1 cup of low-fat yogurt with 1 tsp honey or ½ sliced banana
- 1 cup of whole wheat cereal with ¾ cup low-fat milk
- ½ of a Turkey sandwich (1 slice whole grain bread, 2 oz low-sodium turkey breast, 1 tbs mustard, ¼ cup spinach)
- About 20 mixed nuts (cashews, pistachio, almonds)
Foods that may interfere with sleep tend to
be high in fat or calories; or, they may contain stimulants. Examples of foods
to avoid include items like burgers or french fries; foods or drinks that
contain caffeine like chocolate or coffee; and alcoholic beverages such as
wine, beer, or mixed drinks. Be wary of hidden sources of caffeine such as soda
or energy drinks!
Hungry before bed? Grab a sleep inducing
snack and remember to keep it around 200 calories. Sweet dreams!
References:
- Baron KG, Reid KJ, Kern AS, Zee PC. Role of sleep timing in caloric intake and BMI. Obesity. 2011;19(7):1374-1381.
- Bertéus Forslund H, Lindroos AK, Sjöström L, Lissner L. Meal patterns and obesity in Swedish women – a simple instrument describing usual meal types, frequency and temporal distribution. Eur J Clin Nutr. 2002;56:740-747.
- The University of Maryland Medical Center. (2016, February 4). Insomnia. Retreived from http://umm.edu/health/medical/altmed/condition/insomnia
- Afaghi, A., O’Connor, H., Chow, C.M. 2007. Am J Clin Nutr. High-glycemic-index carbohydrate meals shorten sleep onset. 85:426-30.
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