Insomnia Cure: The Best Bedtime Snacks for Insomniacs
July 7, 2008 by Dr. Nicole Sundene
Filed under Anxiety, Depression, Diet Tips, Kitchen Cures, Kitchen Sink, Sleep
By Dr. Nicole Sundene
Can the kitchen table cure insomnia?
It might just be the quick fix for a certain type of insomnia.
Everyone knows that eating a big meal before bed is not healthy.
Food just “sits there” and doesn’t optimally digest when we are inactive, as the peristaltic contractions of our gut are enhanced by exercise and movement. Still some people insist they can’t sleep without a bedtime snack. I actually might argue that some people might NEED a bedtime snack. Those that struggle with low blood sugar issues or “hypoglycemia” typically wake up in the middle of the night because of it.
Once awake, they can’t get back to sleep, and can’t figure out why.
I see insomnia as three different tedious breeds. There is the insomnia typically caused by stress when you can’t get to sleep, the insomnia when you wake up in the middle of the night and can’t get back to sleep, and the insomnia that wakes you up much earlier than the actual time you care to start your day.
You can also be amongst the “lucky ones” and have a combo pack of the three. This unlucky triad is typically the result of high stress, daytime inactivity, alcohol, too bright of a bedroom, and low blood sugar.
The best bedtime snacks are high in protein, fiber, complex carbs, minerals, and the amino acid tryptophan. To ensure a good night’s sleep, be sure to eat a light snack about 90 minutes before your anticipated bedtime. Shoot for 8:30pm if you typically go to bed around ten.
In the presence of carbohydrates, the amino acid tryptophan is able to pass the blood brain barrier, where it is then made into serotonin (the neurotransmitter that makes us happy) and in a dark atmosphere serotonin then converts to melatonin (the hormone that makes us sleepy). Boosting serotonin levels is also beneficial for those with anxiety or depression.
Using these basic rules of biochemistry, I have craftily put together a list of snacks that should induce relaxation as well as ensure proper blood sugar.
The Best Bedtime Snacks for Insomnia:
- Cottage cheese and fruit.
- A string cheese and a few whole grain crackers.
- A small serving of salmon and brown rice.
- A bowl of oatmeal with almonds.
- Yogurt, fruit, and wheat germ.
- Granola and yogurt.
- Peanut butter on whole grain toast.
- One egg and a piece of whole grain toast.
- A fruit smoothie with protein powder.
- A small bowl of high fiber cereal and milk.
- A handful of raw cashews, peanuts, or other nuts.
- Half an avocado and whole grain chips.
- Half a turkey sandwich on whole grain bread.
- 3 tablespoons of hummus and veggies or a few whole grain chips.
- 2 tablespoons of cashew butter and celery decorated with raisins.
- Rice cakes and cashew or peanut butter.
- Almonds and apple slices.
- 3-6 tablespoons of freshly ground flax seeds mixed with applesauce or yogurt.
Additional Tips:
- If you have menopausal hot flashes keeping you up at night you might especially benefit from the ground flaxseeds as the lignans have a phyto-estrogenic effect, and the omega-3 oils are very important for ensuring hormonal imbalance.
- If you are going nuts from insomnia, nuts just might be the answer as they are high in protein, fiber, and minerals. Eat RAW nuts and raw nut butters to avoid the rancid fats that develop in the roasting process. Roasting turns nuts into “Kitchen Table Villains” that pack on pounds and clog our arteries. Raw nuts such as peanuts and cashews in moderate quantities are a great treat to keep on hand.
- The healthiest foods highest in tryptophan are: Cottage cheese, peanuts, salmon, cashews, halibut, shrimp, granola, oatmeal, avocado, turkey, cheese, milk, wheat germ, eggs, collard greens, raisins, chicken, yogurt, sweet potatoes, and spinach.
- Try giving up dessert for a week or two, and see if that helps. Most night-time waking is caused by low blood sugar, because Americans commonly eat a sugary evening dessert that jacks their sugar up super high right before bed. As we sleep the sugar then comes crashing back down. The body always wakes us up to alert us of these kinds of imbalances.
- Keep in mind that excess fluids before bed also wakes us up, so ultimately it is best to not have any food or drink at least 90 minutes before bed. The older you are, the more you may need to restrict your evening fluids to ensure you don’t need a night-time trip to the restroom. Just be sure you drink up upon waking and stay hydrated throughout the rest of the day.
- The ultimate recipe for success is pairing light proteins such as vegetable proteins, turkey, and white cheeses with a high fiber friend such as a fruit, vegetable, or a whole grain choice. These foods also are typically rich in calcium and magnesium, minerals that serve to relax the nervous system and alleviate muscle tension.
- Kitchen Table Cliffnote: Protein + Fiber + Minerals= Sound Sleep
What is your favorite bedtime snack?
Recommended Reading for Insomniacs: Sleep, Stress, The Low Glycemic Index Diet, Hypoglycemia, Fiber, Amino Acids and Mood Disorders, Anxiety
Reference: “Medical Nutrition from Marz” by Dr. Russell B. Marz
Thanks for stopping by my kitchen table!
~ Dr. Nicole Sundene
Naturopathic Physician
www.KitchenTableMedicine.com
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So McDonalds is out? Laughs. Great list of food stuffs that will allow us to sleep and not push the number on the scale up. Is the cheese based on the milk-based product idea?>
Great article. I’m starting to hear a lot about flax seed. I recently tried out the metabolic diet, but had to quit because I cant live without bread it seems. However I found a great flax meal recipe for bread that is only 1 carb per serving. Seems there’s nothing flax seed cant do!
Hi
thanks for the great article,besides hummus which I never tried I wish I was at your house come snack time;)
I signed up for your new articles at 42 I better start paying attention
Thanks
Hi Benny! Dairy is high in tryptophan, cottage cheese actually being the best source. Cottage cheese is one of my favorite superfoods because it is really high in essential amino acids that make us HAPPY!
Hi Louis- I am not a fan of super low carb diets for the average Joe. They are too tough and just unrealistic. Slow carbs is the best way to go. Learning to eat high fiber and protein with every meal will lower the glycemic load of the meal so that you get the same type of effect as on the Metabolic Diet. You will be more apt to stick to it for the long term as well. Flaxseeds are one of my favorite superfoods because they are dirt cheap and packed with all the right stuff. Be sure to grind them fresh before eating to take advantage of the delicate omega 3 oils. Thanks for stopping by!
Hi John- Glad you signed up! We’ll have you down to a 32 by next year I am sure.
I have been a poor sleeper for years. Initially it was stress and now I think I’m just too excited. I love what I do so much that I’m always pondering ideas and stuff and can’t wait to get up and get going.
This can be as problematical as being stressed and I’m looking at ways of dealing with it including doing more meditation. We also eat our evening meal too late (it’s usually about 8.00/8.30pm) and I think that’s a very European habit that we adopted years and years ago. I knew it wasn’t healthy, but I thought that was just from a weight gain perspective, are there other reasons Doc that I can use to persuade my wife that we NEED to make changes
Thank you for these great ideas.
So many people can use help falling asleep these days with the stress we impose on ourselves in our pace faced world! This can often cause difficulties with our sleeping patterns!
Doc KC
hmmm….my favourite bedtime snack??…..2 to 3 plain biscuits and a glass of water.
Hi Tim! I suffer from those same insomnia issues. I think when we lay down and are quiet finally in our day that is when the best ideas come to us. I have gotten out of bed in the middle of the night and on to my computer to write and article many too many times. I think lunch should be one of the bigger meals of the day. You could try eating dinner earlier and then have a light snack later on. Although I do have to admit that being a night owl it is tough not to have dinner at 8-9pm at times.
Hi Dr. KC- Yes, stress is the number one cause of insomnia. These meals will help keep you asleep but until you work through the bugs with counseling and stress management, you will still be lying in bed twiddling your thumbs wishing you can sleep. I typically prescribe exercise to everyone with insomnia. I think both the mind and body have to be worn out in order to ensure a good night’s sleep.
Oh dear Sangeeta! That is a Low Glycemic Index nightmare! Biscuits!
Yay! I’m on track. Woah! I guess that’s because you formulated my diet for me … lol
Thanks for another outstanding post.
This is all good stuff to eat anytime, too, right? You rock, Doc!
peace,
Mike
livelife365
Hi Doc, good to be here again. Great article on sleep-foods! I printed out the list as there were things on it I’d not thought of…and I eat really healthy. I’ve been doing the apple and almond one for some time now…not because I knew it was good for sleeping but just because I love it SO much. There are some other good suggestions here as well. This is such a delightful site…I’ve missed you. Will have to look through some of your other posts. I like your writing style: warm, friendly and chatty, which makes reading factual information much more fun and retain-able. Great Job!
Hi Timethief- Hooray you are making good progress! Keep it up. Maintenance is work that deserves to be rewarded too.
This information is very helpful. My favorite snack is yogurt, maybe because I was born in a country that worships it haha.
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i really need to try this. i sleep at 4 AM everyday. huhuhu.
sincerely,
nobe
http://www.deariago.blogspot.com
http://www.nobe112681.blogspot.com
My favorite is warm apple pie. I always buy apple pies at the store and then microwave them late at night before I go to bed or if I can’t sleep and once I eat them, I’m pretty tired again.
Milk is also good as well.