Unlocking Better Sleep: The Power of a Simple Nighttime Snack

When it comes to improving sleep, most advice focuses on limiting screen time before bed. However, what you eat in the evening might play a crucial role in how well you rest.

A comprehensive review of 35 studies suggests that a combination of protein and carbohydrates before bed can significantly enhance your sleep quality.

You've likely heard of the old remedy of drinking a warm glass of milk before bed, and it turns out there's science to back it up. The protein and carbohydrate mix, similar to what's found in milk, may actually be more effective in promoting sleep than many popular supplements like probiotics, beetroot juice, or cherry juice.

This nutritional combo seems to help in two key ways: reducing the time it takes to fall asleep (known as sleep latency) and improving both the duration and quality of your sleep. The carbohydrates help increase serotonin levels, a neurotransmitter that promotes relaxation and sleepiness, while the protein provides tryptophan, an amino acid that boosts melatonin production, the hormone responsible for regulating sleep.

However, timing is everything. Eating too close to bedtime can have the opposite effect, disrupting your sleep. To get the best results, aim to have your evening snack about 3 to 4 hours before you go to bed.