Sometimes, people struggle to sleep for so long that they end up feeling hungry. Is it advisable to get up and snack or fight the feeling and try to get into the dream land? Which option is the best to help people sleep?
Christine Bailey, an award-winning nutritional therapist, answers these questions and advises on which food people should snack on to help them sleep.
Feeling Hungry Before Bed? This Snack Can Help People to Sleep Well and Relax
Feeling Hungry Before Bed Prevents Sleep
Christine told Daily Express that being hungry could cause the release of a hormone that prevents sleep. She explained that hunger could mean low blood glucose levels that could signal the production of cortisol, which is a hormone that controls sleep. To solve this dilemma, the person should eat something, but it should not be full.
The cortisol is released during stressful events or when the person feels fear, anger, or under threat. Usually, cortisol levels go down when the perceived harm has passed. But a high cortisol level due to hunger during bedtime is not good news because it blocks melatonin that is linked to controlling the sleep cycle.
Christine said that she would typically advise people to stop eating at a certain time before going to bed. This method is called time-restricted eating, in which the last meal should be at least by about 7 PM. But for some people who eat too early before bedtime, eating some snacks could help them sleep well and relax.
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Almonds Help People Fall Asleep
Christine recommends eating a handful of nuts, particularly almonds, about an hour or two before going to bed to stabilize the blood sugar. According to Healthline, almonds are a source of melatonin and the sleep-inducing mineral magnesium that makes it a great food before bedtime.
Experts claim that an ounce of almonds provides 19% of daily magnesium and consuming an adequate amount help in sleep quality, especially for those with insomnia. Magnesium's role in promoting sleep is also linked to its ability to stop inflammation and reduce levels of cortisol that interrupt sleep.
More so, almonds and other nuts are a source of melatonin that regulates the internal clock and signals the body to prepare for sleep. Aside from magnesium and melatonin, almonds also contain calcium, making them a perfect snack before bedtime.
Diet and Sleep
A person's diet could affect their sleep in many ways. It is not just one food they eat but a combination of when, what, and how much they consume throughout the day, weeks, months, and years. Each person could have distinct reactions to different diets, which makes identifying a "perfect diet" for everyone a bit challenging.
Given these complexities, people are more focused on the big picture in achieving healthy sleep and diet habits rather than choosing individual foods and habits.
Nutritionists recommend a balanced diet, such as the Mediterranean diet, and avoiding alcohol and caffeine, which disrupt sleep. It is also not recommended to overeat before bed because it can cause acid reflux.
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