The best snacks before bedtime

After all the stress of a busy day, we are still in the bed at night to make to-do lists. Children often wake up in the middle of the night. If you want to sleep for eight hours without waking up, try giving them a light snack.

Snacking before bedtime? Yes, if you eat a bite before you go to bed, it can calm you down. You often read that snacks are bad for the line and you certainly should not eat anything after the evening meal. But a light snack at bedtime will actually promote the night's rest. And studies show that the stress you have because of lack of sleep can lead to extra pounds. An additional advantage is that you can choose certain nutrients that make you drowsy.

For everyone who sleeps light or suffers from insomnia, a light evening snack can keep the metabolism happy. It is even a popular diet tip to eat something small between meals. In for example turkey, cherries and milk there is tryptophan, an amino acid that plays an important role in sleep.

Children usually do not suffer from worrying at night, but can have nightmares. Toddlers with a small stomach can benefit from a snack so that they do not wake up hungry. And children in growth also need extra calories. They often get excited about sweets or playing. Give them a healthy snack with their evening ritual to calm them down.

Try these healthy nibbles for a delicious, deep sleep:

Half a banana and a few raw almonds
Peanut butter and slices of apple
A whole wheat cracker with cheese
Pumpkin or sunflower seeds
Low-fat yogurt with fresh berries
A teaspoon of hummus with some slices of cucumber
A handful of cherries
Wholemeal toast with almond paste
Hot foamed milk
Chamomile tea is sleep-inducing
Combine as much as you like: serve banana slices with peanut butter, apples with cheese, or almonds with cherries.

These evening snacks are relaxing for a variety of reasons. Seed and cheese contain tryptophan, a substance that is converted into sleep-promoting melatonin in our body. Cherries and bananas also contain melatonin. Almonds have a slight muscle relaxant effect and dairy products contain calcium, which promotes a peaceful sleep.

The complex physiological reactions between food and sleep are the result of the combination of tryptophan and melatonin with carbohydrates. This promotes the production of serotonin, a substance that makes you calm. Eating a small amount of protein keeps the blood sugar level stable and keeps you feeling full. That promotes a deep sleep.

Food and drink to avoid in the evening
Children like to eat a biscuit at bedtime, but cookies contain a lot of sugar and that causes a short energy boost, followed by a low blood sugar level. That is exactly the opposite of what we want to achieve before we go to bed. It is just like drinking a cup of coffee or tea to get through the evening. You can eat the following nutrients later than lunch to guarantee a good night's sleep.

Coffee and drinks containing caffeine
Sugar
Chocolate - with sugar and caffeine
It is always best to eat snacks with little fat and sugar. If you eat a lot of proteins, especially in the evening, your digestion will become slower.

Other things to remember: Keep the portions small - a block of cheese and a teaspoon of peanut butter. A snack is a snack - not a full meal. Do not eat in the last three quarters of an hour before you go to bed. Prepare something to eat together with your children and do not forget the icing on the cake (literally, because cherries contain melatonin). Share the snacks with your whole family and guarantee a wonderful night's sleep.