Do you struggle to fall asleep, or suffer from interrupted sleep patterns?
There are many lifestyle factors which impact our sleep, including stress, exercise, hormones, mental health, technology use and nutrition. What, when and how we eat plays a role in our quality of sleep. Maintaining a balanced and nutritious diet is essential to a restful night’s sleep, however eating specific foods at a specific time of day can also contribute to this.
It is common to gravitate towards foods which might not support our sleep, once the sun goes down. Depending on our hormones, mental health, energy and mood we might find ourselves reaching for a sugar-hit after dinner, before bed or during the night. It’s important to allow our digestive system to settle 1-2 hours before bedtime. Going to bed on a full stomach will make falling asleep challenging or you might find yourself waking up halfway through the night. But when you do reach for that late night snack or dessert, here are some helpful swaps to support your sleep and wake up feeling rested and energised.
To ensure a good night’s sleep, you want to eat foods which are nutritious, packed with sleep loving nutrients and easily digestible.
What to look for in the pre-bed snacks?
- Rich in magnesium
- Easily digestible
- High in vitamins/minerals
- Natural source of melatonin
3 ingredients we recommend to eat before bed!
- Almonds
Almonds are a nutrient dense tree nut rich in healthy fats and vitamins. A handful of almonds will give you a healthy dose of melatonin, a hormone which helps enact sleep and magnesium, a mineral known to help you drift off . A handful of almonds will be light enough to not impact digestion, while also satisfying any mild hunger you may have.
Tip: one of my favourite ways to integrate almonds into my diet is with a teaspoon of almond butter! Better yet? This new recipe on the Tone & Tighten meal plan – packed with magnesium and melatonin for a restful night’s sleep.
- Bananas
Bananas, along with being a great source of vitamins such as potassium, are rich in magnesium and have been found to naturally increase melatonin. One banana and 28 grams of almonds provides just over 100 milligrams of magnesium. Bananas are also a great source of carbohydrates, satisfying your late night hunger. This easy and delicious snack is the perfect quick and simple food to enjoy before bed.
- Yogurt
Yoghurt is a light and easy snack which is rich in calcium and protein. Research suggests that including calcium in your diet can make it easier to fall asleep and lead to a longer and more restful sleep. A 100-gram serving of plain whole milk yoghurt contains about 121 milligrams of calcium. Yoghurt also contains magnesium, one of the key vitamins for a better sleep. Make sure to buy unsweetened natural yoghurt to avoid any hidden sugars! Adding berries or nuts to your yoghurt can be a delicious addition, adding extra healthy fats and antioxidants!
