We’ve all felt peckish before bedtime, and what we choose to snack on during this time can be critical for our wellbeing. Picking out healthy snacks that are going to encourage high-quality rest is important when it comes to eating before sleeping.
So how do you tell the difference between a snack that’s actually good for you and one that’s going to disrupt your sleep cycle? Here’s a list of late night snacks that most sleep experts approve is going to help you get your rest right again:
#1 Cherries
These delicious fruits have a secret power: they’re great at providing long-lasting, deep-quality sleep. As it turns out, tart cherries can help with more than just insomnia. They’ve been proven to have anti-inflammatory benefits, and can even contain high amounts of phytochemical procyanidin B-2, which has protective properties along with helping encourage the production of melatonin.
If you’re not a fan of eating cherries, you can also enjoy the health benefits that come with eating them through drinking tart cherry juice, which can be equally effective.
#2 Kiwis
Another fruit that doesn’t get enough credit for its health benefits to your personal wellbeing is the kiwi. Kiwis are packed with Vitamin C, making them a great, low-calorie way of getting your daily intake without having to rely on supplements to get the job done.
Kiwis have also been shown to improve sleep cycles, with some studies suggesting that the high amount of serotonin present in a kiwi can help with accelerating your sleep. A healthy amount of serotonin has also been proven to effectively regulate your carb cravings, making them the perfect snack to combat any sudden urges for something sweet.
#3 Pistachios
Pistachios are a super quick and simple snack to put together, and they’re known more generally for their high levels of melatonin, which can help to encourage a good night’s sleep. Many nuts, fruits, and vegetables contain melatonin, but pistachios have some of the highest concentrations of it, making them a naturally effective supplement for sleep.
If you’re not a fan of having plain pistachios, you might consider blending some to make a delicious spread to have with toast or even adding to some trail mix for you to snack on as you wind down for the night.
#4 Yogurt
Testing out how effective yogurt can be to your night’s sleep is wholly dependent on whether or not you regularly consume dairy in your diet. Yogurt has many natural health benefits - it contains high levels of calcium, which can keep your bones strong, and is also a vital mineral in the production of melatonin.
Some studies have also indicated that eating foods such as yogurt, which is rich in casein protein, can help reduce hunger the next morning. Pairing yogurt with some unsweetened fruit can make it a delicious and naturally low-sugar dessert choice for your evening.
Other Tricks To Improve Your Sleep Hygiene
Ensuring that you’re snacking well before bedtime is just one way to ensure you’re working to improve your sleep hygiene through the night. Other ways you can make sure you’re looking after the quality of your sleep include:
- Going to bed and waking up at the same time every day
- Avoiding blue light in your phones and other decides before bedtime
- Setting your bedroom temperature to 60-67 degrees Fahrenheit
- Taking a warm shower before bedtime
- Avoiding overly fatty or spicy foods right before bedtime
By taking the right precautions and looking after your sleep hygiene properly, you’re going to find a good night’s sleep comes much easier than you’ve realized.
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