11 Calming Bedtime Snacks to Help You Fall Asleep
Before you hit the hay, sometimes you just wanna hit the fridge. You know what we’re talking about…that feeling when you simply *must* have something to snack on during the day’s last episode of Stranger Things. The good news? Turns out, reaching for certain foods before bedtime can actually help you fall asleep more easily. Since chronic insomnia has been linked to health conditions like GERD, heart disease, and Alzheimer's, this is good news (we'll take all the help we can get from natural sleep aids). Try these 11 bedtime snacks tonight to help you catch some ZZZs.
1. Almonds: Almonds are not only a rich source of healthy fats and proteins, but they also help the body produce melatonin, a hormone that tells the body it’s time to go to bed. Since the best time to take melatonin is 30 to 60 minutes before you go to sleep, almonds are great to eat an hour or two before bedtime.
2. Almond Butter, Berries, and Greek Yogurt: Speaking of almonds, this combination contains the melatonin-producing effects of almond butter alongside the healthy carbs and proteins found in berries and Greek yogurt. These low-glycemic foods keep blood sugar levels stable, as they are digested over a longer period of time than refined grains and sugars.
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Feito de cúrcuma, óleo de côco e leite de amêndoas, o Golden milk – ou leite dourado – é o queridinho de quem vive uma vida saudável <3 Além de super nutritivo, o leite dourado é facilmente adicionado a outras receitas e fica uma delícia! Pra fazer é fácil: misture a cúrcuma com um tempero a sua escolha – pode ser pimenta do reino, gengibre ou canela, por exemplo – e adicione água quente o suficiente pra virar uma espécie de pasta grossa. Adicione o óleo de coco pra engrossar ainda mais a mistura e então é só coloca-lo em um recipiente, como um pote de vidro, e deixar refrigerar. Quando estiver pronto, é só adicioná-lo ao leite de amêndoa 😊 Você também pode fazê-lo com leite de soja ou de arroz! Esse “leite” é uma ótima adição pra dieta de mulheres em época de menopausa, já que melhora a circulação e o metabolismo do estrogênio. Além disso, o óleo de coco é uma ótima fonte de gorduras saudáveis. Isso sem falar na cúrcuma, que é riquíssima em antioxidantes 😁💕 #goldenmilk #leitedourado #dieta #eatclean #healthy #healthychoices #instafit #nutricao #nutricaocelular #nutricaofuncional #nutrijobst #saude #vidasaudavel
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3. Golden Milk: Anti-inflammatory golden milk contains turmeric, almond or coconut milk, and cinnamon. This combination of nutrient-packed ingredients supports immune system health, and when served warm, it’s also extremely calming (like drinking warm milk before bed, but better!).
4. Rice: Did you know that a recent study found that eating rice decreased the risk of poor sleep by 46%? Plus, rice can help the production of melatonin as well as tryptophan, an amino acid that can help fall asleep easier.
5. Tart Cherry Juice: If you have trouble sleeping, tart cherry juice may be your surest bet toward a more restful night. Studies have indicated that tart cherry juice can dramatically impact melatonin production, signaling to your body that it’s time to go to bed.
6. Chamomile Tea: This herbal tea is one of the top choices for insomniacs everywhere. Chamomile has been known to induce sleepiness, and the warm, hot taste of tea is undeniably calming. Sip some an hour or two before bedtime to fall asleep easier.
7. Whole Wheat Bread With Butter and Walnuts: Walnuts, like almonds, can help your body produce melatonin. In addition, whole wheat bread contains tryptophan and is a slow-digesting healthy carb, minimizing blood sugar spikes.
8. Greek Yogurt With Granola, Almonds, and Berries: If you’re not really one for eating a hearty snack like bread before bedtime, you can always go with Greek yogurt instead. Top it with fruit, granola and almonds to give you all the sleep benefits of bread with nut butter, but lower carb.
9. Peppermint Tea: If you aren’t exactly a tea person but you want to experience the sleep benefits of herbal tea, give peppermint tea a try. It doesn’t taste at all tea-like, we promise — it’s a light, minty treat that can help soothe your senses and calm your mind.
10. Yogurt With Granola and Blueberries: Want another reason to eat protein before bed? If you’ve done a lot of working out over the course of the day, protein will help repair your muscles while you sleep.
11. Whole Wheat Bread With Bananas: Bananas and whole wheat bread are the ultimate healthy carbs. They’re packed with the carbohydrates that release tryptophan, and also give you a boost of serotonin, a calming, pleasure-inducing neurotransmitter.
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