Best Foods to Eat Before Sleep

Best Foods to Eat Before Sleep

Did you know that sleep is one of the most important factors in losing weight? Besides the obvious brain fog and overall fatigue, inadequate sleep can lead to food cravings and hormonal shifts. Here are some recommended foods to eat before bed.

Video Transcript

Leading off today’s show our first guest is a registered dietitian for all of the colors back again she joins us to get to give us a take on the foods that keep you up later keep you up at night yes we we have to talk about sleep because it’s really really important and we tell me about it i’m just know it’s such luxury isn’t it you know the thing is is that when you don’t get your sleep you’re a physiological and biological and mental hot mess so you know it really does really disrupt everything you know so one of the things that we know is that when you don’t sleep you know your body can treat sore itself the immune system can’t you know you kick up its defenses we tend to be more depressed or hunger and satiety hormones are leptin and our grenland levels are completely out of whack we start munching more in order to stay up during the day we started drinking more caffeine in order to stay up during a day which simultaneously keeps us up at night so it’s kind of it starts to cycle I’m ecology % I agree and sometimes it makes you feel like a zombie oh it’s it’s really really really yes it really just wreaks havoc on your you know cognition you know so so one of the things that you really need to do is besides you know talking about food and we’ll get to food is to just make sure that your environment is very soothing and it becomes the place where you’re sleeping rather than in place that you’re watching TV or checking your phone because what the lights you know the artificial lights now that we have culturally at different times of the day via our phone or the TV it throws off our circadian rhythms right so we don’t we can’t we disrupt those rhythms and we find ourselves waking up in the middle of the night or not being able to go to sleep because we think it’s daylight so what do you recommend it shut the TV off yes love a cell phone off turn the cell phone off yeah you have to give yourself you know the first thing don’t do too much activity you know right before bed because that’s definitely gonna wake you up right a lot of the things don’t things it could put you to sleep yeah okay yeah sure true definitely definitely and so and so but with that you know you want to make sure that you don’t mind yourself up too much you know then you can’t go to sleep yes then you want to make sure that the temperature in your room is a comfortable not too hot these are the horse you up no so it might as well be a little cool rather than being hot and then making sure the lights are down right so that you have some time to kind of gather yourself into the sleep mode when you’re in your bedroom you know and then of course there are things you can do via food and consumption that could keep you up in some things you can do that can actually help you put you to sleep right yes over the first thing is we’re going to talk a little bit about caffeine today now where is caffeine found obviously its founding coffees and found in some teas but it’s also found in some chocolate and is also found in dark colas yes okay so that is all caffeinated so you what we know is that it takes about 10 hours for caffeine to be oxidized out of the body okay to completely come out of your body so the you know the later you drink caffeine in the day you know the more tendency you have the you know stay up some people are more sensitive to caffeine than others I I’m particularly sensitive to caffeine but some can you know a drank and go to sleep I some caffeine is stronger than others Ice Princess around six o’clock I had some cafĂ© Bustelo oh right yes oh very soon it gave me a little kick you know I didn’t think it would keep me up all night though right right exactly exactly and so you know in of itself coffee it’s not bad for you my clients asked me that all the time is in attacks and it’s of being the caffeine is stimulative so in a good way but you know you want to make sure don’t do anything after 12 you know make sure it’s out of your system by the evening you know and so that what is for coffee now the other culprit is alcohol right and why alcohol is so tricky no nuh-uh yeah well if the reason it’s so tricky is because it actually initially makes you feel like it’s calming you and it makes you feel like it’s putting you to sleep but in fact just as that begins to oxidize out of the body as well you wake up so you have a more wakeful and you know restless sleep because of that you know so you wake yourself plus it causes all kinds of different GI stuff you know so the next day you feel more bloated you feel more disrupted and exhausted because both caffeine and alcohol are dehydrated as well this is the alcohol yes it’s like gin did one little wine no I’m not gonna drink it so yes you want to be careful a little bit with that you know you want to make sure that you’re drinking a lot of water with it you’re curbing your alcohol intake and you want to make sure that the next day you get enough sleep because it will be cumulative effects of not sleeping right and then for some people okay so now you know there’s some people are a little bit more prone and more sensitive to acidic foods and or spicy food now if you don’t have acid reflux you don’t have to worry about this but if you do you want to stay away from things like tomato citrus things right before bed not inject a bit of the night yeah if you have acid reflux evident please don’t misunderstand me that you can’t have tomatoes before bed if you’re don’t have acid reflux but if you do it tends to keep you up as well and the other thing that is recommended not to do is to have a desert type refined sugar snack before bed because that is definitely going to give you a kick to wake up how many of these should we have you should have none of those as a matter of fact where you should probably have instead you should probably have a nice glass of milk that is filled with tryptophan your grandma was right to warm that up no warm it up it enhances a tryptophan and drink some warm milk and even have a banana you mean you can’t dip this is no dipping counter counter productive and so now with the bananas where you can have with a banana here is banana has plenty of b6 in it as well as potassium but the b6 is actually the vitamin that produces melatonin in our body and we know the melatonin you know can keep us a little drowsy and more relaxed right so here that you want to have some protein before sleep you don’t want to have really carbohydrates a bananas ok because it’s b6 tryptophan and yogurt or milk is great protein you don’t want to have too many fibrous vegetables right before bed because the breakdown of that could keep you up as well yeah you have to get up thing yes and that goes to say also don’t drink your leader of water right before bed as well as because that can also keep you up as well but if you see you know stay away from some of these things or reduce them at least I think that your sleep could get much much better so if you need to stay up you’re gonna eat what if you need to stay up if you need to stay up well I some of those things that keep you up a little bit of coffee yes I mean honestly personally I’d rather you get your energy from food if it’s late at night and you’re pulling an all-nighter because the ramifications of having caffeine at eleven o’clock at night I mean you’re just going to be spiraling four days after that you know so you might as well just kind of keep go take a walk you know breathe some air you know do something that’s that’s stimulating to your mind you can exercise for five minutes you know something rather than caffeine that late at night if you want to stay up you know well I’m on the radio so i can put on a long run and it just take a walk that’s true they won’t know that you’re you ain’t gon just hit on up so if you want to go to sleep then you do totally the opposite some of the things that you mentioned right exactly look with the tryptophan mm-hmm that’s a real of a little bit yeah it relaxes you and you know something like chamomile tea and herbal chamomile tea my mother always recommends chemical to t to me because it’s calming I don’t know what she’s trying to say exactly perfect ending that to me I communist try to calm me down she’s a little excitable but so it really works you know and it’s warm and if you add the milk to it as well so you have the component of tryptophan and the cannondale relaxing and so you can just a glow yourself to bed you know how to take a hot shower lower your body temperature get into bed turn it everything off and come down yes that way right now such luxury I think it did it for me yes where can we get more information on what you’re doing now you can look at some of my videos on fiorella eats calm and you’ll have a lot of recipes and a lot more tips for nutrition and foodie exploration in new york city i love it get free role of the call a big round of applause everybody got it going on maybe be nice and comfortable I’ve got to take a quick break right here but coming up well take a good look at an event with the goal to build community but first let’s take a good look at a recap of the subway series check this out. 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