Bedtime Snacks: A Guide to Healthy and Sleep-Friendly Options
We've all been there: you're lying in bed, trying to fall asleep, but your stomach is growling. Or maybe you're looking for a little something to snack on before bed to help you relax. Whatever the reason, bedtime snacks can be a tricky thing to navigate. But don't worry, with a little bit of planning and some smart choices, you can enjoy a bedtime snack without sacrificing your sleep. We’ve provided some general tips below, but, as always, consult with your doctor about your specific nutritional needs.
Good sleep is essential for maintaining our physical and mental well-being. It helps us feel refreshed and energized, improves our mood and cognitive function, and also supports our overall health and well-being. So if you’re feeling snacky right before bed, think of what your best options are. For example, something small and high in protein is an excellent option.
Protein takes longer to digest than carbohydrates, which can help keep you feeling full and satisfied throughout the night. Some great options include:
A hard-boiled egg
A small serving of Greek yogurt with berries
A handful of nuts or seeds (almonds, walnuts, pumpkin seeds, etc.) with a piece of cheese or fruit
A small serving of cottage cheese
A piece of turkey or chicken breast with avocado
These options are not only high in protein, but they also contain nutrients that will help you sleep better, like magnesium, melatonin, Vitamin D, and omega-3 fatty acids.
The timing of your bedtime snack is important. Eating a large meal close to bedtime can cause indigestion and discomfort, making it difficult to fall asleep. Allowing your bedtime snack to digest for at least an hour before bed will ensure that your rest isn’t affected.
Avoid spicy or high-fat foods, as well as sugary snacks, as they can make it harder to fall asleep or be disruptive throughout the night. And also, it’s important to stay hydrated, so drinking a glass of water with your bedtime snack can help you relax.
Bedtime snacks may seem like a no-no, but if the craving strikes, there are ways to snack without sacrificing crucial sleep. By choosing small, protein-packed snacks, you can help to keep your stomach full and satisfied throughout the night, aiding in a good night’s rest.
Sleep hygiene is just a small part of supporting your mental health and is especially essential for new parents–though hard to come by. Developing a good sleep hygiene routine and can help lessen symptoms of postpartum anxiety and depression.
If you would like to meet with a therapist, email hello@rootsbrancheswellness.com.