You have trouble sleeping – have you considered turning your insomnia into insom-nom-nom-nom-nia?
Sleep can be difficult in the winter because less sunlight exposure can significantly disrupt internal clocks. There are a number of ways to achieve restful sleep — try keeping a consistent sleep schedule, enjoying the morning light, and practicing relaxation.
Some bedtime snacks can also help you catch those Z’s. Making a few simple changes to your nighttime snack routine can improve your trip to Sleepy Town, says Marc Milstein, M.D., author of “The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Dementia.”
One of her suggestions is oatmeal, which is a combination made in heaven.
“Oatmeal is a complex carbohydrate — it won't cause blood sugar to spike or crash,” Milstein said.
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“We now know that a lot of the issues we have with waking up in the middle of the night can be caused by low blood sugar or high blood sugar, so we understand that oatmeal is a great choice.”
Oatmeal contains melatonin, a hormone that promotes sleep, fiber and protein that contribute significantly to feelings of fullness, and magnesium, which relaxes muscles.
Milstein also likes bananas and almonds, which are rich in magnesium, and Greek yogurt, which is high in protein and low in sugar.
Johns Hopkins Medicine recommends eating whole-wheat toast or a bowl of oatmeal before bed because these are complex carbohydrates that don't take long to digest.
They also trigger the release of serotonin, a neurotransmitter believed to play an important role in regulating sleep quality and duration.
Before bed, Toronto-based registered dietitian Abbey Sharp likes to whip up a “hunger-busting” oatmeal bowl with oats, hemp hearts, milk, a pinch of salt, a ripe banana, a spoonful of almond butter, melatonin-friendly cherries, and a diced protein bar.
“Fiber-rich carbohydrates and protein are key to a satisfying bedtime snack that will keep you full throughout the night to improve sleep quality,” Sharp said.
“I also like to add cherries and almond butter for flavor (plus healthy fats) and also because of their evidence-based benefits for a good night's sleep,” she added.
Source : https://www.msn.com