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Bedtime Snacks That Can Help You Sleep
Barbara Schneider refuses to eat a morsel of food after dinner, believing that eating right before bedtime will keep her up at night. "Ever since I was young, I've had difficulty falling asleep. And when I do manage to fall asleep, I wake up around 3 a.m.," she says.
Why Hunger Disrupts Our Sleep
New research focuses on two metabolic hormones, leptin and ghrelin which have only been discovered during the last 10 years. When we eat a meal, leptin signals that the body is satisfied, while ghrelin stimulates hunger. Scientists hypothesize that if we have enough leptin to suppress the secretion of ghrelin, we will sleep through the night without waking up. "They act in see-saw fashion, counterbalancing each other," says one researcher. "If the balance is thrown out of order, it may result in subtle signs that awaken us."
Which Bedtime Snacks Help You Sleep?
People suffering from insomnia may find eating a snack before bedtime helpful in achieving a hormonal balance. However, some rules to keep in mind. First, eat only a light snack, not a heavy meal. The digestive system slows while you sleep. As a result, eating too much can make you uncomfortable, cause GERD (gastro-esophageal reflux disease, or even cause you to choke while asleep).
Also, your food choice is important. Carbohydrate-rich snacks may be best because these foods likely increase the level of tryptophan, a sleep-inducing hormone, in the blood. Although you can get away with a small piece of cheese or a dab of peanut butter, protein requires more effort to digest. Good choices include a few cookies, a small bowl of cereal and milk, a small muffin, or toast. Avoid any foods containing caffeine, including less obvious choices such as certain sodas and chocolate. Even decaffeinated beverages contain a small amount of caffeine; so do some medications.
Food and Sleep: How to Do It Right
There may be a food connection If you can't get to -- or stay -- asleep. Try these tips:
- Don't eat a heavy meal within four hours of going to bed.
- Do avoid eating a lot of protein, but a small piece of cheese or a dab of peanut butter with your crackers is OK.
- Do eat a small snack if you wake up hungry, but don't get into the habit of eating too much, as you may gain weight.
- Don't eat or drink anything that has caffeine after noon.
Ashwin Gowda, MD PA DBA Texas Sleep Medicine, All rights reserved.
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