For many night owls, not eating something before bed makes their stomachs feel empty, making it hard to fall asleep. But they're also afraid of gaining weight from eating before bed. Today, the editor will introduce you to several foods that are suitable to eat before bed—they're delicious and won't make you gain weight.
1. Warm Milk
Drinking a warm cup of milk before bed helps with sleep. This is because milk contains tryptophan, which has a sedative and calming effect. Moreover, drinking milk before bed not only doesn't cause weight gain but can also supplement calcium in your body.
2. Honey
Add a small amount of honey to your warm milk or vanilla tea. Some glucose can prompt your brain to stop producing orexin, a recently discovered neurotransmitter related to staying awake.
While a large amount of sugar is stimulating, a small amount of glucose can signal the brain to secrete orexin (phenyl-dihydro-quinazoline), a newly discovered neurotransmitter related to cognitive response. Therefore, adding a few drops of honey to warm milk or vanilla tea also helps with relaxation before bed.
3. Chrysanthemum Tea
Chrysanthemum tea is the top choice for a pre-bedtime brew mainly because of its gentle sedative effect, making it the best natural remedy for calming the mind and spirit.
4. Banana
A banana is practically a "sleeping pill" in a peel. Besides balancing serotonin and melatonin, it also contains magnesium, which has a muscle-relaxing effect. Additionally, eating a banana before bed won't cause weight gain because it's low in calories and rich in dietary fiber, which can promote bowel movements.
5. Almonds
Almonds contain both tryptophan and magnesium, a great remedy for relaxing muscles. So, eating a small amount of this heart-healthy nut is another clever trick for inducing sleep!
6. Whole Wheat Bread
If you're feeling hungry before bed and the options above aren't satisfying, you can choose whole wheat bread. Have another slice of toast, paired with tea and honey. This can help the body release insulin, which allows tryptophan to reach the brain and be converted into serotonin.
7. Oatmeal
Oatmeal is a very valuable pre-bedtime snack, rich in N-acetyl-5-methoxytryptamine. Cooking a small bowl of cereal and mixing in a little honey is a perfect combination. Try chewing it vigorously—it's enough to fill your cavities! At the same time, oatmeal can induce the production of melatonin. A small bowl can promote sleep, and the effect will be even better if you chew it thoroughly.
8. Flaxseeds
Simply sprinkle two large tablespoons of these healthy flaxseeds into the oatmeal you drink before bed to achieve the desired effect. They are rich in omega-3 fatty acids.
9. Potato
Everyone knows potatoes are a secret to weight loss, but did you know they can also help you sleep? They can clear acids that interfere with sleep-inducing tryptophan. To achieve this effect, just mash a baked potato and mix it into warm milk to eat.
A small baked potato won't disrupt your digestive system; on the contrary, it can clear the acidic compounds that hinder tryptophan's sleep-inducing effects. If you make it into mashed potatoes with warm milk, the effect will be even better!
Actually, for any food, moderation is key. Never let your appetite run wild just because you think it won't make you gain weight. Eating too much before bed not only burdens your digestive system but can also affect the quality of your sleep.
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