Life Desk :
If you plan to give a bedtime snack, it should be at least an hour before hitting the sack. This way, you will make sure the food has time to settle.
A good bedtime snack should be a combination of carbohydrates and proteins. While the carbohydrates help boost serotonin production, proteins will keep them full. Restrict the portion of snack, since it is not another meal.
Avoid making a habit of bedtime snacks and give it to them only if they are hungry. Whenever parents come together, the topic naturally veers towards kids and their activities. The conversation also includes sleep and whether or not their kids are getting enough of it. The lucky ones are quick to share tips, giving suggestions to those who cannot seem to get their kids to sleep on time. However, what’s more worrying is when the little ones cannot hold on to sleep through the night.
Studies suggest that indulging in a bedtime snack can help kids sleep well. For instance, a glass of warm milk helps induce sleep. Sleep is attached to melatonin, a hormone secreted by the pineal gland in the brain at the onset of darkness, which initiates the sleep cycle.
Since melatonin can be found in a variety of foods, incorporate them in the diet. Adding foods containing nutrients that assist with serotonin production, which in turn is necessary for the secretion of melatonin, is a must.
Bananas
Bananas contain potassium, magnesium, vitamin B6, and natural complex carbohydrates that produce serotonin, while also being a good source of tryptophan. Since they are also high in carbs, they make you sleepy. Try blending banana into a smoothie or have it as an evening snack.
Oats
Oats aren’t just great at keeping your heart healthy – they also help the body produce melatonin more naturally, even when eaten first thing in the morning.
Apart from being the source of vitamins and minerals that boost a healthy nervous system and relaxation, Oats also contain amino acids, potassium, vitamin B, magnesium and complex carbs that will help you drift off more easily, and even regulate your sleep pattern, too. You can replace rice with a bowl of oats for dinner as a more fibre-rich and nutrient-dense option.
-TNN
