WHAT TO SNACK ON BEFORE YOU GO TO SLEEP
KitKats on the left, super sweet sour candies on the other side of my desk and yes, here comes Kiki around the corner: ‘Anyone want popcorn?’ I survive them all, this kind of snack festivities. But the after dinner craving? I really can't survive that. No matter how much I've eaten, I haven't swallowed the last bite or the alarm bells in my head start ringing. As I walk past the jar of granola on my way to the kitchen, I get another wink. And the bags coconut chips I hide nowadays. Better for both parties.
Thank goodness it has been proven that a snack before bed brings relaxation. All those myths that snacking after eight is bad for your figure, we hereby firmly kick out the door. Nothing of the sort. Snacking after that time also promotes your sleep. Research shows that the stress you have from sleep deprivation actually leads to the loss of those extra pounds. And if you choose the right snack, special sleep hormones are even produced. Look! Snacking is just very healthy for you.
There are a few caveats to this story. Eat your snack at least an hour before you go to sleep and keep your snack portions small; after all, it's a snack and not a full meal. And there are snacks that you better hide in the cupboard after six; snacks that are packed with sugar, saturated fats, and caffeine are a no-go. You should also avoid spicy food. The chance is high that you'll lie awake with heartburn or a bloated feeling.
What can you plop on the couch with?
– Apple slices with a dab of nut butter
– A generous spoonful of yogurt with a handful of seeds
– A handful of unsalted nuts
– Pieces of banana with cinnamon
Seeds and dairy contain tryptophan, a substance that is converted in our body into the sleep-promoting melatonin. Nuts have a slightly relaxing effect. That bowl of yogurt ensures that you sleep soundly.
The complex physiological reactions between food and sleep are the result of the combination of tryptophan and melatonin with carbohydrates. This match promotes the production of serotonin, a substance that calms you down. And by eating a small amount of protein, your blood sugar level remains stable and you feel full. That last part ensures that you get through the night well.
Anyone want a bowl of warm apple and homemade nut butter?
