It is possible to have a healthy snack or dessert at night to be satisfied and sleep well. You won’t have to get up because you feel hungry. There are food options that, due to their components, help maintain blood sugar levels in balance, can help you fall asleep and sleep better.
1. Yogurt with banana and some nut butter
Bananas are rich in nutrients that promote sleep, such as magnesium, tryptophan, vitamin B6, carbohydrates and potassium, all of which have been linked with better sleep. Yogurt is rich in protein, it also provides calcium and tryptophan. Nuts can also help you sleep better as they are a source of magnesium, melatonin and healthy fats.
Opt for plain, sugar-free yogurt, be careful with low-fat versions, they can have a high amount of added sugar.
two. Oatmeal with milk and nuts
Oats are a source of tryptophan, which helps produce melatonin and serotonin, which can improve the quantity and quality of sleep. In addition, the beta-glucan fiber in oatmeal can help prevent spikes in blood sugar and insulin levels after eating.
3. Milk shake with oat flakes, banana and peanut butter
Whole milk is one of the best sources of tryptophan. Peanuts are also a source of tryptophan and oatmeal is a whole grain that helps promote sleep.
4. Parfaits with yogurt, oats, almonds and strawberries
According to Medical News Today, almonds contain high doses of melatonin and also provide magnesium and calcium.
“If you think that your brain has an on/off switch, magnesium is part of the machinery that turns it off. This helps you fall asleep; meanwhile, increased melatonin levels also make you sleepy,” nutrition and wellness expert Samantha Cassetty says via Well + Good.
5. Chia pudding with milk, walnuts and strawberries
Chia seeds are a source of fiber, protein and good fats. The Harvard Nutrition Source indicates that chia seeds provide complete protein and are also the richest vegetable source of omega-3 fatty acids.
The fiber in chia can help lower cholesterol LDL and slow digestion, which can prevent blood sugar spikes after eating and promote a feeling of fullness.
For a chia pudding , mix ¼ cup of seeds with a cup of liquid, such as soy or almond milk (opt for versions without added sugars). Let stand for at least 02 minutes in refrigeration. Add nuts and chopped fresh fruit.
6. Sour cherries
The Tart cherries are the perfect accompaniment to your yogurt or oatmeal. Tart cherries or tart cherry juice contain a large amount of melatonin, the hormone that promotes sleep. In some trials, tart cherry juice has been shown to be more effective in reducing insomnia than other natural products used to treat insomnia such as valerian.
Healthline notes that human and test-tube studies suggest that berries can protect cells from high blood sugar levels, help increase insulin sensitivity, as well as reduce blood sugar and insulin response to high-carbohydrate meals.
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–What foods can help you sleep better because they are rich in tryptophan
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