But I’m hungry!
It is night time and your stomach is growling but you have been told if you eat before you go to bed you will gain weight. But you know if you don’t eat you will be awake wishing you did. So the question is, “Can I eat before bed and not gain weight?”
Despite what you have heard, eating before bed is not a lifestyle no no. It is what you eat. In fact, eating a snack before hitting the sheets may even help you sleep better. So whether you are just eating to sleep better, or just because you are hungry, there are some really good options that are healthy and won’t make you gain. The most important thing is what you are eating during the day. That is far more important than the timing of your meals or even your snacks.
The first thing you need to do is ask yourself if you are really hungry. Before you indulge in a snack drink a glass of water first. If you are still hungry then eat. If you try to go to sleep and your stomach is growling this can actually prevent you from being able to fall asleep or stay sleeping. Believe it or not it can increase the risk of burning lean muscle while you are sleeping. Not being satiated before bed can also zap your morning energy, and this could cause you to overeat later on. Keep your bedtime snack light at about 200 calories. This will be enough to keep your hunger away through the night, but not so much as to cause a a gain in weight or disturb your sleep.
So then, what are your options? When you are a hungry it is easy to grab anything but the most important thing is to choose something that is heathy. The last thing that you want is weight gain or indigestion. Choose something just filling enough to sooth your appetite. Although salad is a great choice and you can eat as much greens as you want, dressing can be full of calories. Homemade is best but just watch the amount that you are using. Proteins like cottage cheese contains casein which will release slowly in your body keeping hunger at bay. It is also full of amino acids that will help with muscle building and muscle recovery.
Everyone loves a good nights sleep and a good way to get it is to let your body know that it is time for bed. Food can help you ward off insomnia if you use the right combination. Did you ever notice that after a big turkey dinner everyone is sleepy? Turkey contains tryptophan and tryptophan helps your body to produce serotonin. This is a neurotransmitter that causes the feeling of sleepiness and relaxation. When you put together turkey or tryptophan with a carbohydrate rich food the effect is even more powerful. So how does this make you sleep better? The carbohydrates help the blood get rid of the amino acids that compete with the tryptophan which means more of the sedative is able to enter your brain and that helps you sleep better.
Another great food that helps with sleep is yogurt. Choose organic Greek yogurt and drizzle it with a tiny bit of organic honey, and slice up a half of a banana on top. Why that combination? They all contain tryptophan. Potassium is also good for ensuring a good nights sleep and is a healthy carbohydrate and banana contain lots of it. Try a half of a turkey sandwich on Ezekiel bread or peanut butter toast. Cherry juice, make sure that it is tart, will increase melatonin and tiredness will kick in.
Just remember if you are hungry before bed stick to the rules, you won’t gain weight and your sleep should be sweet.
