Now that the days have gotten shorter, there’s one topic that seems to be on everyone’s mind – sleep. It’s natural that our circadian rhythms shift with the seasons but altering our routines isn’t always that easy. As a result, we struggle to sleep and we feel more tired through the day. The answer may just be a snack before bed.
The idea of a bedtime snack needs to shift if you want to get a good night’s rest. Historically, many have frowned on eating before bed, but recent studies have found that going to bed hungry can cause restlessness and even nightmares. Just remember that pre-bedtime snacks should be eaten about four hours before your head actually hits the pillow (i.e. 7:00pm if you hit the hay at 11) in order to give your body time to digest the food and release the beneficial nutrients but get over the energy burst that you naturally get from food.
But the biggest factor to consider when eating close to bedtime, is exactly what food you choose. An apple a day may keep the doctor away, but eating an apple a night may just help you sleep tight. First, they are a great source of fiber which will ensure that any middle of the night hunger is kept at bay. Fiber is also great for digestion and helps to retain water in the intestines (meaning fewer midnight bathroom trips).
Secondly, apples contain sleep-supporting vitamins. Apples are a good source of potassium and vitamin B6 which both aid in sleep. In addition, apples are a great source of vitamin C with about 10 mg per large apple. Vitamin C helps you sleep better because it helps manage your blood sugar, lower blood pressure and even improve your breathing. Apples also contain polyphenols. These antioxidants also help maintain a steady blood sugar level so that you don’t experience energy spikes that can wake you in the middle of the night.
And finally, apples are better than the usual late night snack – junk food. Foods containing complex carbohydrates and fat (like potato chips or cookies) can cause major energy spikes that can make it harder to fall asleep and stay asleep. Also, a recent study found that 7 out of 10 people who ate candy bars before bed were more prone to nightmares.
If you really want to boost the relaxation properties of your evening apple, combine it with other sleep-promoting foods like almond butter, cheese or yogurt, or even a cup of chamomile tea. Just be sure to eat the apple fresh with the skin on because many of the benefits mentioned are found in the skin.
If you still find yourself feeling a little sluggish in the morning (and maybe you’ve hit the snooze a few too many times) remember, an apple is a great, portable option for ramping up your energy and getting your day started strong too. When you eat an apple before bed and for breakfast, you’ll weather the effects of these shorter winter days much better.
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