This study suggests that adding a small after-dinner snack may help night-snackers feel satisfied enough to eat less than they would otherwise. Over time, it may also have the possible benefit of weight loss. Getting enough sleep is very important, and sleep deprivation has been linked to overeating and weight gain 5 , 14 , Just keep in mind your total daily calorie intake.
In the morning, your liver starts to produce extra glucose blood sugar , which provides you with the energy you need to start the day. This process causes scarcely any change in blood sugar for people without diabetes. This is called the Dawn Phenomenon 16 , Other people may experience nocturnal hypoglycemia or low blood sugar during the night, disturbing sleep If you experience either of these phenomena, you might need to talk to your healthcare provider about adjusting your medication.
A few studies have also suggested that a snack before bedtime may help prevent these changes in blood sugar by providing an additional energy source to help get you through the night 18 , 19 , Having a structured bedtime snack may be beneficial, causing you to eat less at night or sleep better. It might also help to manage your blood sugar in some instances.
These foods, which are high in unhealthy fats and added sugars, trigger cravings and overeating. They make it very easy to exceed your daily calorie needs.
If you have a sweet tooth, try some berries or a few squares of dark chocolate unless the caffeine bothers you.
Or, if salty snacks are what you prefer, have a handful of nuts instead. Eating a snack before bed is fine for most people, but you should try to avoid eating excessively. Stick to minimally processed, nutrient-rich foods that may help you stay within your desired calorie limit for the day. Is it OK to go to bed hungry?
Learn what research says about when it is and isn't OK, and what you can eat if you want to snack before bed. With all of the health messages we're exposed to, it sounds like eating for optimal health doesn't depend just on what you're eating, but when you're…. Many people worry about gaining weight when eating later than a particular time.
This article separates fact from fiction when it comes to late-night…. When hunger attacks at night, you may wonder which foods are a healthy option. Here are the 15 best late-night snacks that may even help you sleep…. If you feel as though you can't not eat, you may want to speak to a professional via Harvard Health Publishing.
So if you're always snacking right before bed, do some detective work to figure out if there's a way you can avoid the need to eat right before you go to sleep.
Having a before-bed snack isn't necessarily a bad thing, though: Eating a form of complex carbohydrates, like a small bowl of oatmeal, with a small amount of fat and protein can help you fall asleep feeling satisfied while keeping your blood sugar stable.
According to WebMD , the right carbs before bed may even help you fall asleep faster, so don't stress the occasional light snack before bed. What should you eat before bed? The reason for this is that eating carbohydrates increases the production of serotonin in the brain. Serotonin is an important neurotransmitter that affects mood and helps modulate sleep. For the gut to synthesize serotonin, it relies on an essential amino acid called tryptophan yes the same one found in turkey that gets the blame for those post-thanksgiving naps.
For tryptophan to reach the brain and produce serotonin , it requires a steady supply of carbohydrates. As we just mentioned, a small pre-bed snack can help keep you feel, thereby helping prevent the chances that you wake up in the middle of the night feeling starved and then raiding the fridge.
One study found that having a light snack before bed a bowl of cereal and milk helped people consume around fewer calories per day. Nocturnal hypoglycemia is a condition characterized by low blood sugar during the night, which can affect sleep quality. Eating carbs before bed provides your body with a steady supply of energy that helps maintain stable blood sugar levels throughout the night and into the morning.
Glycogen is the stored form of carbohydrates our muscles tap into for energy during high-intensity exercise, including resistance-training, sprinting, and HIIT. The harder, longer, and more frequently we train, the higher demand we place on our glycogen reserves, and when glycogen levels become depleted, performance, recovery, and muscle fullness decline.
Carbohydrates provide the infusion of glucose our bodies need to replenish muscle glycogen. And, having a carbohydrate-rich snack before bed can help replenish muscle glycogen that was depleted during training. This becomes all the more important if you train late at night one day and plan to train fasted upon waking the following day as the pre-bed carbs will help top off your glycogen stores for the morning workout.
It largely depends on your personal preferences as well as how hungry you are and how many calories you have available to eat. That being said, there are a couple of "ground rules," you may want to follow when creating your bedtime snack. Refined sugars i. Beyond that, they can quite frequently lead us to feel hungrier than we were before eating them. This is usually because foods that are high in refined sugars are low in protein and fiber -- both of which help increase feelings of fullness and slow the release of glucose into the bloodstream.
When crafting your carb-tastic pre-bed snack, it's generally a good idea to opt for whole food sources of carbohydrates like fruits or whole grains i. Whole food carbohydrates often come with a healthy dose of fiber that helps prolong the release of energy into the bloodstream, thereby sidestepping the issue of wild swings in blood sugar levels and ravenous hunger pangs.
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