It’s no secret that your nutrition impacts your ability to perform during the day. But, your diet, particularly what you eat right before you go to bed, can have a huge impact on your quality of rest. (Think about the last time you ate a huge meal or had too much to drink, then tossed and turned throughout the night).
While you can regulate your circadian rhythm with supplements like melatonin, supplements are just that: add-ons to an already strong diet and wellness routine. On top of melatonin, these evening snacks can help you lock in a better sleep schedule — and help you perform once you wake up.
Bananas are rich in magnesium, which can help your body produce melatonin naturally and regulate your circadian rhythm. Plus, magnesium reduces cortisol, aka the “stress hormone,” relaxing your brain as you drift off.
Looking for a quick snack to munch on before bed? Look no further than a handful of almonds. They’re just as packed with magnesium as a banana, with the added benefit of omega 3s and healthy fats to help you fight fatigue and stay on your game.
Hydrating before bed is key — it prevents headaches, keeps your body temperature regulated, and can help alleviate light symptoms of illness, like a stuffy nose. But, where tea has an advantage over water is its additional benefits of stress reduction, relaxation, and amino acids like L-theanine. To get the most out of your tea, supplement your drink with extra electrolytes for an added hydration boost.
Tart Cherry Juice
Every 100 grams of tart cherries contains about nine milligrams of tryptophan, which you might know about from your Thanksgiving dinner. But, instead of a huge meal that might leave you feeling bloated, tart cherry juice contains just the right amount of tryptophan to help lull you to sleep without leaving you overstuffed.
While we try to keep a plant-based diet at TB12, we’re not strictly vegan. Dairy can have a crucial place in regulating your sleep cycle, since it contains tryptophan and melatonin. But, not all dairy is created equal. A greek yogurt packed with probiotics right before bed is better than a sugary bowl of ice cream. Pick and choose your dairy wisely.
The Bottom Line
A good diet leads to good sleep, which results in good performance. That means everything that you put in your body — including a midnight snack — impacts your ability to perform. Find the pre-bed snack that works for you, then hit the hay, no problem.