Late evening. The refrigerator beckons with its dim light, and the stomach rumbles treacherously.
Sound familiar? Many of us have faced the dilemma of eating and risking disrupting our sleep patterns or going to bed hungry.
But is there a golden mean?
It turns out that there are foods that can be consumed before bed without harm to your health and figure.
Natural yogurt without additives is an ideal option for a late-night snack.
Rich in probiotics, it helps improve digestion and does not overload the stomach.
The calcium in yogurt helps you relax and prepare for sleep. Add some fresh berries for extra flavor and benefits.
Bananas contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, known as the "happiness and sleep hormones."
In addition, bananas contain a lot of magnesium, which relaxes muscles and the nervous system. Eating a banana before bed will not only satisfy your hunger, but also help you fall asleep faster.
A handful of nuts (almonds, walnuts, hazelnuts) can satisfy hunger and provide the body with healthy fats and proteins.
Nuts are rich in magnesium and tryptophan, making them a great choice for a late-night snack. However, it’s important to eat in moderation – a small handful is enough.
The combination of an apple with a little natural peanut butter makes for a balanced snack.
The apple provides the body with fiber and slow carbohydrates, and the peanut butter with protein and healthy fats. Such a snack will keep you feeling full for a long time and will not cause discomfort in the stomach.
A small serving of oatmeal cooked in water or skim milk makes a great dinner.
Oatmeal is rich in fiber and complex carbohydrates that are digested slowly, ensuring stable blood sugar levels. Add a pinch of cinnamon for flavor and an added benefit—it helps regulate sugar levels.
Low-fat cottage cheese is a source of casein, a slow-digesting protein that keeps you feeling full throughout the night.
In addition, cottage cheese is rich in tryptophan, which promotes the production of the "sleep hormone" melatonin. For taste, you can add a little honey or berries.
A slice of turkey wrapped in a lettuce leaf is a light and healthy snack.
Turkey meat is rich in tryptophan and protein, making it an ideal choice for a late dinner. This snack will not overload your stomach and will help restore muscles while you sleep.
A handful of fresh or frozen cherries can be a great choice before bed.
Cherries are a natural source of melatonin, which regulates sleep and wake cycles. They also contain antioxidants that are beneficial for overall health.
A cup of warm herbal tea will not only quench your thirst, but also help you relax before bed.
Chamomile, mint, lemon balm have a calming effect and help you fall asleep better. It is important to choose teas without caffeine and not add sugar.
A glass of kefir before bed will help satisfy your hunger and have a beneficial effect on digestion.
Probiotics contained in kefir support healthy intestinal microflora. In addition, calcium and tryptophan in kefir promote relaxation and improve sleep quality.
