Should late snacking be avoided at all costs? It’s a familiar question many of us ask ourselves hours after dinner when our stomachs growl. According to a 2011 study at Northwestern University, eating after 8 p.m. may increase the risk of obesity. Obesity is linked to plenty of other health issues, so our concerns about eating late at night are justified. The five-year study on weight changes in college students which Dr. Hoerr is working on, suggests that eating late disrupts sleep patterns. Data also showed that people who got the most amount of sleep were more likely to maintain a healthy weight. So where does that leave us when we are hungry? Dr. Hoerr suggests we should stick to good snacks, they could be beneficial.
Some foods, when eaten in small amounts, won’t pack on additional pounds and will aid you in getting good shut-eye. Good snacks include unprocessed turkey and nonfat milk. Both options are high in an amino acid called tryptophan which can be converted to serotonin and melatonin, neurotransmitters that help encourage a good night of sleep. Foods high in the minerals magnesium, potassium, or calcium such as almonds, bananas and low-fat yogurt, are also on the approved list of foods to eat before bed because they encourage relaxation. Try adding honey to a glass warm of milk before bed. The glucose in honey is not only easily digestible but, it is also comforting.
Avoid all foods that are high in tyramine such as aged cheese, processed meats and soy sauce, at least an hour or two before your bedtime. Tyramine is a naturally occurring chemical that helps regulate blood pressure but, it will also keep you awake. Also cross foods that are high in protein and fat off the approved list as they take longer to digest.
If you really want to kick your late night eating habits, try eating breakfast to avoid stacking up on too many calories around bedtime. The more calories you binge on at night will more likely cause your sleep quality to be disrupted and you’ll gain more weight.
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