Getting a good sleep is very important for your overall health. Every grown adult needs at least 7 to 9 hours of uninterrupted sleep every night, in a normal range. Yet, some people find it difficult to get enough sleep. Sleeplessness is a condition that affects millions of people worldwide. There are lots of negative health factors that are linked not having a good sleep. Fortunately, your nighttime sleep can be enhanced without the use of hazardous drugs or supplements. In this article, we have listed some food to eat at night.
Having a good amount of sleep may help reduce your risk of developing certain chronic illnesses, it keeps your brain healthy, and also boosts your immune system. However, this may not be the case because many people struggle to get enough. Sleep deficiency is becoming more prevalent by the day. Here are some food you can eat at night to give you sound sleep and also to prevent you from adding too much fat in your tummy.
Food To Eat At Night
1. Banana Fruit Salad:
For decades, bananas have been used as a natural sleep inducer. Just like chickpeas and oatmeal, bananas also improve the levels of serotonin and melatonin. Moreover, this tasty fruit is recognized as a normal muscle relaxant, which enables you to relieve tension and get prepared for bed in a natural, fast, and efficient way. So if you are looking at having a nice sleep, then this is a great food to eat at night.
2. Yogurt:
When talking about food to eat at night, you can’t skip yogurt. A great source of calcium is yogurt. This mineral has long been associated with strong bones, but more recently, it has been connected to improved sleep. For your body to convert the amino acid tryptophan into melatonin, it needs calcium. Protein, specifically casein, is abundant in yogurt, particularly Greek yogurt.
Based on preliminary research, eating casein protein at night may help minimize hunger in the morning. If yogurt is your preferred snack, go for plain yogurt and top it with unsweetened fruit like peaches or berries.
3. Potatoes:
Whether you fry it or you bake it, potatoes are delicious food to eat at night. Potatoes are a great source of tryptophan (sleep inducing hormone), they also retain an overall soothing impact that is useful for both your body and mind.
4. Spinach And Almond:
This dark leafy green veggie is high in magnesium, and It naturally relaxes the nerves and muscles, to calm the body and encourage good sleep. Magnesium can also help prevent leg cramps, a common cause of night time waking. In addition, spinach is a good source of calcium, that helps the brain use tryptophan to manufacture melatonin, a sleep-promoting hormone.
Research has shown that being low in calcium may make it difficult to fall asleep. Almonds on the other hand are high in magnesium, relax the muscles and promote sleep. They also supply proteins that help maintain a stable blood sugar level while one is asleep and promote sleep by switching from an alert adrenaline cycle to the rest-and-digest cycle. Spinach and almond are wonderful food to eat at night.
5. Nuts And Seeds:
Nuts and seeds has got an overload of health advantages, they do not only improve the health of your, but they are also very rich in omega-3 fatty acids, which improve your mood in a natural and side-effect-free manner. They are also a great source of antioxidants as well. A small cup of almonds eaten before bedtime will help you sleep like a baby and it’s very satisfying. So yes it’s a great food to eat at night.
6. Oatmeal:
Oatmeal is a great food to eat at night right before bed. As a matter of fact, oatmeal can be considered a win-win situation because they not only stimulate the natural production of serotonin (a neurotransmitter that elevates mood and makes you feel happy), they are also a slower digesting food that will keep you full throughout the night. One of the reasons of poor night’s sleep is waking up in the middle of the night for a trip to the fridge or kitchen and back – this will not be the case if you consume a medium-sized bowl of oatmeal before bed.
7. Egg:
This is a good food to eat at night. Eggs are adaptable and can be eaten boiled or poached in any way. Eggs are one of the healthiest snacks to have before bed. They will keep you satisfied and are high in beneficial protein. About 6 grams of protein are found in one big egg. Tryptophan, which aids in restful sleep, makes up a large portion of the protein.
8. Tofu:
Recently, vegetarians and vegans have come to love tofu. It is a protein derived from soy and contains isoflavone, which is said to improve sleep.
However, further investigation is required to fully understand the connection between tofu and better sleep. In the evening, you can sauté or lightly fry some veggies with tofu. Eat a tiny amount if you have cravings at midnight. Thus, this is the nighttime food to eat at night.
9. Fruit Salad:
This is the best food to eat at night. Fruit is so good to your body and general health. You can slice into a bow some fruits like banana, pineapple, cucumber, watermelon. To even enjoy it more, sprinkle groundnut into it and add milk. The taste is heavenly also healthy.
Read Also:10 Foods Rich In Calcium
Food To Avoid Eating At Night.
There are some food you need to avoid totally at night because its too heavy and eating heavy food at night has great side effects on the body like swollen tummy, risk of high blood pressure or heart attack, indigestion, overweight etc.
1. Alcohol: Alcohol use before bed can interfere with the body’s natural sleep cycle and decrease the amount of restorative REM sleep. Additionally, it relaxes muscles, which increases snoring and obstructive sleep apnea. Acid reflux may be brought on by the esophageal sphincter, a muscle impacted by alcohol. Because alcohol is a strong muscle relaxant, drinking it right before bed can cause snoring, interrupted sleep, and poor quality sleep. Additionally, due to the additional liquids they had after dinner, beer drinkers frequently wake up every two to three hours to use the restroom. For this reason, it is imperative to abstain from drinking too much alcohol right before bed.
2. Cheese: Have you heard that eating cheese late at night can cause strange dreams? Indeed, it could be feasible. Tyramine, an amino acid that is abundant in cheese, helps prolong mental alertness. Therefore, even though we love a cheese board after dinner, overindulging will simply make it more difficult for you to drift off.
3. Cola: Coke is a no no food to be avoid eating at night. Some people cannot do without their bottle of cola after dinner. Cola contains sugar and caffeine and will keep you awake. Even if you try to sleep, you may keep waking up to pee as because cola contains no nutritional value and is simply flushed out by the body. The gas in cola may keep you bulging and gassy tummy.
4. Caffeine: Coffee is also a food to avoid eating at night. Caffeine is a big stimulant, which causes an effect on the brain, that enables people to stay awake. This effect can last for up to five hours after consumption before its effects wear off. So unless you want a sleepless night, skip that cup of coffee after dinner.
5. Red Meat: Red meat is yet another food to avoid eating at night. Red meat is filled with a lot of fats and proteins and takes a long time to digest. If you eat red meat at night before bed, your body will be very busy all night long trying to digest it and it may cause uneasiness or even cramping. When you go to bed at night, your body also needs to rest, so avoid eating red meat at night before bedtime.
6. Pizza: This eliminates one of the traditional items that induce midnight cravings! No matter how good it is, eating pizza right before bed is not a good idea. This popular late-night dish is not the best thing to eat right before bed because the tomato sauce is acidic and the cheese is high in fat.
7. Spicy Foods: Spicy foods is yet another food to avoid eating at night. Anyone who suffers from heartburn is aware that eating spicy food at night might cause issues. Well, there’s further justification for avoiding them. Hot peppers can raise your body temperature, even though it should naturally drop to promote sleep. In fact, lying awake longer can happen while you’re feeling hot. If you enjoy spicy cuisine, consider having it during lunch or brunch rather than dinner.
Benefits Of Having A Good Night Sleep
- Keeps the brain sharp
- Keeps you happy.
- Strengthen your immune system.
- Trims your waist
- Makes your skin look youthful
- Lowers your risk of having high blood pressure and heart disease.
Read Also:7 Healthy Foods That Are High In Vitamin D
Conclusion
If you add any of this food to your night diet, it will help to increase your chances of getting good sleep. Some people find it difficult falling asleep, while some find it difficult to stay asleep. Whatever the reason may be, the health benefits of a good night’s rest are countless. With these food to eat at night, you are sure of a good night rest.
