The Connection Between Nutrition and Rest: What to Eat for Better Sleep
A good night’s sleep is critical for physical recovery, mental clarity, and overall health. While factors like stress, screen time, and sleep environment play a role, what you eat before bed can also significantly impact your sleep quality.
Aim for high protein for better sleep, protein can prevent nighttime hunger, stabilise energy levels, and even promote relaxation. Let’s dive into the connection between nutrition and rest, with tips for choosing the right foods for a better night’s sleep.
The Role of Nutrition in Sleep Quality
The food you eat before bed affects how quickly you fall asleep, how well you stay asleep, and how rested you feel in the morning. Here’s why:
Blood Sugar Stability
Foods high in refined sugar or simple carbs can cause blood sugar spikes and crashes, potentially waking you up during the night.
Protein helps stabilise blood sugar levels, preventing these disruptions and promoting uninterrupted sleep.
Hormone Regulation
Certain nutrients, like tryptophan (found in protein-rich foods), support the production of serotonin and melatonin—two hormones critical for sleep.
Hunger Prevention
Going to bed hungry can lead to restless sleep. Including slow-digesting protein in your evening snack helps you feel full and satisfied throughout the night.
Sleep-Supportive Foods to Add to Your Diet
Magnesium-Rich Foods
Magnesium helps relax muscles and calm the nervous system, promoting deeper sleep.
Examples: Almonds, spinach, pumpkin seeds, and dark chocolate.
High-Protein Snacks
Protein prevents blood sugar fluctuations and supplies tryptophan, which aids in the production of melatonin.
Examples: Cottage cheese, Greek yogurt, and Roam Grass-Fed Protein Bars.
Complex Carbohydrates
Pairing protein with complex carbs can enhance the absorption of tryptophan, making it easier for your body to produce sleep hormones.
Examples: Whole-grain crackers or oats.
Herbal Teas
Caffeine-free teas like chamomile or valerian root help promote relaxation and reduce stress before bed.
How Protein Prevents Nighttime Hunger
Protein is a slow-digesting macronutrient, making it ideal for preventing hunger during long periods of fasting, like sleep. Here’s how it works:
Promotes Satiety
Protein keeps you fuller longer by regulating hunger hormones like ghrelin.
Reduces Late-Night Cravings
High-protein snacks stabilize blood sugar, reducing the likelihood of craving sugary or carb-heavy foods late at night.
Supports Muscle Recovery
For those who exercise regularly, eating protein before bed ensures your muscles have the amino acids needed to repair and grow while you sleep.
Why Roam Bars Are a Perfect Nighttime Snack
When it comes to protein for better sleep, Roam Grass-Fed Protein Bars stand out as a clean, convenient choice:
20g of High-Quality Protein: Supports muscle recovery and stabilises energy levels throughout the night.
Low-Calorie Option: At only 120 calories, it satisfies hunger without feeling too heavy.
Clean Ingredients: Free from sugar, sweeteners, and artificial additives, making it a healthy alternative to traditional late-night snacks.
Portable and Hassle-Free: Unlike other protein options like yoghurt or cottage cheese, Roam bars don’t require refrigeration, making them a convenient choice for evening nutrition.
Tips for Building a Better Nighttime Routine
Avoid Processed Foods and Sugars Before Bed
Swap out sugary desserts for nutrient-dense options like nuts, Greek yoghurt, or a Roam bar.
Incorporate Relaxation Foods
Pair magnesium-rich foods (like almonds) with protein to enhance relaxation.
Time Your Snack Wisely
Eat your evening snack about 30–60 minutes before bed to avoid going to bed hungry or feeling too full.
Hydrate Smartly
Avoid caffeine and limit water intake an hour before bed to prevent nighttime awakenings.
Nutrition and rest go hand in hand, and choosing the right evening snacks can set you up for a restful night. By incorporating protein-rich, clean options like Roam Grass-Fed Protein Bars, you can prevent nighttime hunger, stabilise your energy levels, and support your body’s natural recovery processes.
Next time you’re tempted by sugary or processed late-night snacks, reach for Roam—a balanced choice that helps you wake up refreshed, recovered, and ready to tackle the day. Sleep well, snack smarter, and let your nutrition work for you while you rest.
Further Reading
The alarming truth about how sugar ruins your sleep - The Guardian
Foods that can improve sleep - Healthline