Should i eat a sandwich before bed




















Compared to traditional yogurt, going Greek offers ample protein. This can lead to longer periods of satiety throughout the night. And a small cup of Greek yogurt can reduce the chance of reaching for that ice-cream pint. To cut down on sugar content, opt for plain yogurt and sweeten with fresh berries or cherries. According to the National Sleep Foundation , the antioxidants in berries may help counteract oxidative stress caused by a sleep disorder. Adding cherries may also be a beneficial pairing, as they are thought to offer a significant amount of melatonin.

A post shared by bistroMD bistromd. For a little added sweetness, pair cottage cheese with fresh mangoes, peaches, and pineapples. Most of these fruits may promote a restful night's sleep due to their vitamin B6 content, which helps produce serotonin and melatonin.

Turkey is notorious for its tryptophan content. But remember, it needs a little help from a carb source to help people fall asleep. That being said, layer turkey on a slice of whole-grain or wheat bread for a healthy bedtime snack! To limit fat content, skip out on the mayo and opt for a squeeze of mustard.

When hunger calls, why wait to answer in the morning hours? Crack that appetite with an egg wrap! Eggs are low in calories and rich in tryptophan. They are also an excellent source of high-quality protein, vitamin D, choline, selenium, phosphorus, vitamins B6 and 12, and antioxidants. Simply prepare an egg to desired "doneness" and wrap in a low-carb, whole-grain tortilla shell. For an extra nutritional punch, add spinach, peppers, and other non-starchy veggies to the egg wrap.

Ensuring adequate vitamin D may be key for weight loss, as a deficiency in the vitamin is linked to obesity. Find Out More: Sleep and Digestion.

In conclusion, eating before bedtime can be unhealthy and harmful for you. Although you can eat healthy snacks, you must avoid eating a large meal at least 2 to 3 hours before sleeping. Moreover, you must ensure that your caloric expenditure exceeds your caloric intake. This way you will not gain weight from late evening snacking. And you will also feel much better in the morning too. Our team covers as many areas of expertise as we do time zones, but none of us started here as a so-called expert on sleep.

What we do share is a willingness to ask questions lots of them , seek experts, and dig deep into conventional wisdom to see if maybe there might be a better path towards healthy living. We apply what we learn not only to our company culture, but also how we deliver information to our over You live better if you sleep better.

Whatever has brought you here, we wish you luck on your journey towards better rest. Transparency Disclosure — We may receive a referral fee at no additional cost to the buyer for products purchased through the links on our site or other applicable pages.

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Last Updated On June 2, Written by Sleep Advisor. This is the case no matter when you eat. And, eating a big meal and then hitting the couch can be just as harmful. As a general rule of thumb, nutritionists will tell you to wait about three hours between your last meal and bedtime. This may prevent problems like heartburn at night and even insomnia. Therefore, your last meal should be the lightest of the day and should be eaten at least three hours before you go to sleep.

Pour it in Thistle glass and your buddies won't even know it's non-alcohol. We hope you'd know this one by now! We'd recommend laying off around 8 hours before you're planning to hit the hay. Sorry to be the bearer of bad news, but that chocolate treat after dinner isn't doing your REM any favors. Like coffee, dark chocolate also contains caffeine , which can increase arousal, prevent your body from shutting down, and decrease your ability to develop and sustain deeper stages of sleep.

Chocolate bars have varying amounts of caffeine, but an average 2-ounce, 70 percent dark chocolate bar contains around 79 milligrams—over half of what's in an 8-ounce cup of coffee. If you know you're sensitive to caffeine, but don't want to ditch the dark chocolate completely, try savoring your sweet treat earlier on in the night or cutting down on portions.

We're talking about the usual suspects here, like burgers , loaded burritos, and pizza. Yup, you'll have to say bye-bye to that side of sweet potato fries or nachos before bed, too! Fatty foods "often cause bloating and indigestion that interferes with a sound night's rest," they continue. This leads to more fragmented sleep, so you wake up the next morning without feeling refreshed. Pass up the Froot Loops, please. She continues, "choose a cereal with less than five grams of sugar per serving.

Spicy foods are a go-to when it comes to revving up your metabolism , but they're also ruining your chances of falling asleep.

Spices like cayenne and Tabasco get their metabolism-boosting properties from capsaicin, which can trigger heartburn in sensitive individuals. Erin Palinski-Wade, RD, CDE, explains this compound gets your blood flowing as well, "Its thermogenic properties can increase the body's core temperature. A little lesson in logic: "You may think a high-protein or high-fat dinner will keep you full all night, preventing you from waking.

But research shows that eating a high-protein meal before bed can lead to sleep disturbances," explains Palinski-Wade. Experts believe it's because a protein-rich meal contributes less tryptophan—the amino acid which is a precursor to the calming hormone serotonin—than it does other amino acids. A lower tryptophan to other large amino acids ratio actually reduces serotonin. And, like many other foods on this list, you may wind up with indigestion or acid reflux since you'll be lying down with a full stomach.

Consuming too much of a high-fiber food like dried fruit can bother your stomach and cause you to have gas and cramps during the night, according to DeFazio. They're one of the top foods nutritionists wish you would stop adding to your oats.

You might want to rethink having that tall glass of H2O on your bedside table—unless you're saving it for the morning. In fact, even slight dehydration can significantly drain your energy levels," offers Palinski-Wade. Instead, start to taper off your fluid intake about three hours before bedtime. A slice of pizza might satisfy your late-night cravings, but it'll leave you worse off in the A.

Even if you don't feel 'heartburn,' this reflux can cause you to awaken partially from sleep and leave you tired the next day. Leave those apres-dinner mints on the check and head home! There are plenty of health benefits of mint , but sleeping well isn't one of them.

But, as it turns out, peppermint is a heartburn trigger. So, definitely stay away from it before bed! We are huge fans of fat-incinerating green tea , but make sure to taper off several hours before bedtime, at the least. On top of caffeine, green tea contains two other stimulants, called theobromine and theophylline, which Hayim tells us may cause increased heart rate, feelings of nervousness, and overall anxiety.

This fast-food combo serves up a double whammy when it comes to disrupting those sweet dreams. Fries are greasy, which is a sign that they're high in fat, and will keep you up as your body tries to digest them. Dipping them in ketchup is asking for more trouble. When you lie down to go to bed, digestion slows, and the horizontal position can make heartburn and indigestion even worse. Being able to kiss someone goodnight isn't the only reason to give up these guys right before bedtime.

She explains, "Studies have found that raw onions can cause potent and long-lasting feelings of reflux in people who already have heartburn. So even if you're eating healthy on those late nights at the office, be sure to nix these from your salad. While you shouldn't go to bed starving that presents its own body-busting problems, like depleting your lean muscle storage , you also shouldn't hit the sack completely stuffed. When you eat a large meal before bed, your body is working to digest it long into the night—and if your body is still worked up, so are you.

The later you fall asleep, the less rest you'll get, and you'll wake up feeling groggy and more likely to reach for calorie-dense items. Here's how to eat your way to a better night's rest.



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