Good sleep is one of the pillars of health, while the food we eat in the evening can affect the way the body prepares for rest.

According to nutritionist Martina Donegani, a simple alternative for people who feel hungry before going to bed is oats.

Oats contain tryptophan, an amino acid that the body uses in the production processes of serotonin and then melatonin, a hormone that plays an important role in regulation of the sleep-wake cycle.

It also contains complex carbohydrates and fibers, especially beta-glucans, which help maintain the feeling of satiety and the gradual release of energy.

“It can be a good alternative for people who are hungry before bed, for those who eat dinner early or consume a light meal, but also for people who exercise in the evening and need something for muscle recovery”, Donegani explains to Vogue.

The nutritionist suggests combining oats with a protein source, such as milk or natural yogurt, to create a more balanced meal. Instead of added sugar, fresh fruit can be used, while cinnamon, unsweetened cocoa, nuts or seeds can also be added.

However, oatmeal before bed is not suitable for everyone in the same way. People following a low-calorie diet should consider the extra energy of the meal, while those with diabetes or insulin resistance should control portions and avoid added sugars.

People with gastric reflux may also not tolerate eating well right before bed.

Donegan points out that even a small amount of dark chocolate can be added, but not too much.

In any case case, oatmeal is not a treatment for insomnia. It can simply be part of a balanced evening routine, along with an appropriate diet and regular sleep habits.

Source: prizrenpost