Welcome to our guide on the best snacks to eat before bedtime! As Australians, we often lead busy lives and sometimes struggle to wind down at night. One way to promote relaxation and better sleep is to choose the right snacks before bedtime.
However, with so many options available, it can be difficult to know what snacks are best for you. That's where we come in! In this article, we'll discuss the best snacks to eat before bedtime, as well as snacks to avoid. We'll also provide some quick and easy snack ideas that are perfect for those who don't have much time or energy to spare.
So, whether you're a night owl or an early bird, read on to learn how to make the most of your pre-bedtime snacking routine.
5 Snacks that Promote Relaxation and Sleep
If you're looking to promote relaxation and better sleep, it's important to choose snacks that are high in nutrients that can help your body wind down.
Here are some snacks that can promote relaxation and sleep
Nuts and Seeds
Nuts and seeds are a great source of tryptophan, an amino acid that helps your body produce serotonin and melatonin, which are essential hormones for promoting relaxation and sleep. Almonds, cashews, pumpkin seeds, and sunflower seeds are all great options.
Like nuts and seeds, turkey is also high in tryptophan. It's a lean protein that can help you feel full and satisfied, while also promoting relaxation and sleep.
Dark chocolate is a good source of magnesium, a mineral that can help your muscles relax and promote sleep. It's important to choose chocolate that has a high percentage of cocoa (70% or more) to get the most benefits.
Bananas are a great source of potassium and magnesium, both of which can help your muscles relax and promote better sleep. They're also high in fiber, which can help you feel full and satisfied.
Chamomile tea is a popular bedtime drink because it contains compounds that can promote relaxation and sleep. It's caffeine-free and can be enjoyed hot or cold, depending on your preference.
By incorporating these snacks into your pre-bedtime routine, you can help your body wind down and prepare for a better night's sleep. Just remember to keep your portions small and avoid overeating before bed, as this can disrupt your sleep cycle.
Snacks to Avoid Before Bedtime
While some snacks can promote relaxation and sleep, others can have the opposite effect and keep you up at night. Here are some snacks to avoid before bedtime:
- High-Sugar Snacks: Snacks high in sugar, such as candy, chocolate bars, and soda, can cause your blood sugar to spike and then crash, leaving you feeling awake and jittery. These snacks can also cause indigestion, making it harder to fall asleep.
- High-Carbohydrate Snacks: Snacks that are high in carbohydrates, such as chips, crackers, and bread, can also cause your blood sugar to spike and then crash, making it harder to fall asleep. They can also be high in sodium, which can cause water retention and bloating.
- Caffeinated Beverages: Caffeinated beverages, such as coffee, tea, and energy drinks, can keep you awake and alert for hours after consuming them. Even decaf coffee and tea can still contain small amounts of caffeine, so avoiding these beverages altogether before bedtime is best.
- Spicy or Acidic Foods: Spicy or acidic foods, such as salsa, hot sauce, and citrus fruits, can cause heartburn and indigestion, making it harder to fall asleep. They can also cause fluctuations in body temperature, making it harder to regulate your body's natural sleep cycle.
By avoiding these snacks before bedtime, you can help your body prepare for a restful night's sleep. It's important to note that everyone's body is different, and some people may be more sensitive to certain foods than others.
If you're unsure about what snacks to avoid, talk to your doctor or a registered dietitian for personalized advice.
Quick and Easy Snack Ideas
Sometimes, you just don't have the time or energy to prepare a full meal or snack before bedtime. Here are some quick and easy snack ideas that are perfect for those who need something fast:
- Greek Yogurt with Berries: Greek yogurt is a great source of protein, and berries are high in antioxidants and fiber. Simply mix together some Greek yogurt and your favorite berries for a quick and easy snack.
- Rice Cakes with Peanut Butter: Rice cakes are low in calories and high in fiber, making them a great base for a snack. Top them with some peanut butter for a protein boost and a satisfying snack.
- Trail Mix: Trail mix is a great snack that can be customized to your taste preferences. Simply mix together some nuts, seeds, and dried fruit for a portable and easy snack.
- Apple Slices with Almond Butter: Apples are high in fiber and water, which can help you feel full and satisfied. Pair them with some almond butter for a protein boost and a sweet snack.
- Hard-Boiled Eggs: Hard-boiled eggs are a great source of protein and can be prepared in advance for a quick and easy snack. Simply boil some eggs at the beginning of the week and store them in the fridge for a quick snack anytime.
Once you’ve got your snack on hand, you can snuggle in your OLARA bamboo bed sheets, get cosy, and enjoy your snack with a movie or a book!