Bed time Snakes Explore the inside for a deep, uninterrupted good-night sleep secret
In a recent episode of the popular mbg podcast, Dr. Michael J. Breus, a clinical psychologist with expertise as a board-certified sleep specialist, underscored the significance of making wise choices when it comes to selecting your bedtime snack. He offered valuable insights into the delicate balance that exists between bedtime satiety and bedtime hunger, both of which can have profound implications for the quality of your sleep. The key to achieving a healthy bedtime snack that not only appeases your late-night cravings but also sets the stage for a peaceful and restful night’s sleep lies in the incorporation of foods rich in magnesium. Magnesium, a vital mineral, plays a multifaceted role in the human body, and one of its notable functions is its involvement in regulating the sleep-wake cycle.
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If you’ve ever wondered about the ideal components of a bedtime snack that promotes sleep, look no further than Dr. Breus’s expert guidance. Let’s delve deeper into the five magnesium-rich options he recommends for those late-night hunger pangs:
1. Bananas: These delectable yellow fruits make it to the top of the list for a good reason. Bananas are not only a delicious and satisfying snack, but they also contain substantial amounts of magnesium and potassium. Both these minerals are known for their relaxing properties, making them an ideal choice for a bedtime snack. When you’re winding down for the night, the last thing you want is a heavy meal that leaves you feeling overly full. Bananas strike the perfect balance by offering nutrients that can help you unwind and prepare for a night of rejuvenating sleep.
2. Dark Chocolate: If you needed another reason to indulge in a bit of chocolate before bed, here it is: dark chocolate is a source of magnesium. Just one ounce of dark chocolate contains about 64 milligrams of magnesium, which equates to roughly 15% of the recommended daily allowance (RDA). The caveat, however, is that dark chocolate does contain caffeine. While the caffeine content is lower than that of a cup of coffee, individuals who are sensitive to caffeine may want to exercise caution. In moderation, a small piece of dark chocolate can be a delightful addition to your bedtime routine.
3. Magnesium Supplement: While not a traditional snack in the conventional sense, mbg’s sleep support+ is a noteworthy inclusion in Dr. Breus’s recommendations. This sleep formula is designed to support deep and restorative sleep. It combines 120 milligrams of highly absorbable magnesium bisglycinate with jujube seed extract and PharmaGABA®. While a magnesium supplement isn’t something you’d typically consume as a snack, it can be seamlessly incorporated into your nightly wind-down routine. For those who may struggle to get enough magnesium through dietary sources, a supplement like this can be a valuable addition.
4. Nuts and Seeds: Your favorite nuts and seeds, such as pumpkin seeds and cashews, are another group of snacks that offer a significant amount of magnesium. These small yet nutritionally dense treats are not only convenient but also provide a quick way to satisfy your hunger before bedtime. The combination of healthy fats, fiber, and magnesium in nuts and seeds makes them an excellent choice to keep by your bedside when a late-night craving strikes. A handful of these can provide the perfect balance between satiety and sleep-promoting nutrients.
5. Chickpeas: The mighty chickpea earns its place on this list, too. Half a cup of chickpeas offers approximately 115 milligrams of magnesium per serving. Chickpeas are incredibly versatile and can be prepared in various ways to suit your palate. You can blend them into a creamy and delicious hummus, roast them with your favorite seasonings for a crunchy snack, or simply enjoy them as is. With their magnesium content, chickpeas can help prepare your body for a restful night’s sleep, making them a noteworthy addition to your list of bedtime snacks.
The takeaway from Dr. Breus’s expert recommendations is clear: There’s no harm in enjoying a light snack before bedtime, provided it comprises a well-balanced combination of healthy carbohydrates, fats, and/or proteins. Furthermore, when you incorporate magnesium-rich ingredients into your bedtime snack, you can rest easy knowing that your late-night indulgence isn’t compromising your sleep quality but, in fact, supporting it.
Sleep is an essential aspect of overall well-being, and the foods we consume, even before bedtime, can have a significant impact on the quality of our rest. Magnesium, in particular, plays a pivotal role in sleep regulation. It helps maintain healthy levels of the neurotransmitter GABA, which is responsible for calming the brain and promoting relaxation. Additionally, magnesium can aid in the regulation of melatonin, the hormone that signals your body when it’s time to sleep. As a result, ensuring you get an adequate intake of magnesium in your diet is a proactive step toward improving your sleep patterns and overall sleep quality.
Bananas, with their combined magnesium and potassium content, stand out as a natural choice for a bedtime snack. The dual action of these minerals in promoting relaxation aligns perfectly with the idea of winding down and preparing your body for a night of restorative sleep. As you savor the sweetness of a banana, you’re also delivering vital nutrients that assist in calming the nervous system and reducing the likelihood of muscle cramps or restless legs during the night.
Dark chocolate enthusiasts will be delighted to learn that their preference for this treat can align with their quest for a restful night. The magnesium content in dark chocolate, while indulgent, can serve as a comforting way to satiate your cravings and contribute to the magnesium intake needed for optimal sleep. However, it’s important to be aware of the caffeine content in dark chocolate. While not as potent as a cup of coffee, it’s prudent for caffeine-sensitive individuals to consume this treat in moderation, preferably earlier in the evening to avoid any potential disruptions to sleep.
For those who find it challenging to incorporate sufficient magnesium through dietary sources alone, a magnesium supplement can be a valuable ally in the pursuit of a good night’s sleep. Supplements like MBG’s Sleep Support+ offer a convenient and effective way to bolster your magnesium intake. The carefully selected combination of magnesium bisglycinate, jujube seed extract, and PharmaGABA® in this formulation is designed to enhance sleep quality by promoting relaxation and reducing sleep disturbances. While it may not be a snack in the traditional sense, adding a magnesium supplement to your evening routine can be a strategic move for improving your sleep patterns.
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Nuts and seeds are not only nutritious but also versatile and easy-to-prepare snacks that can be your go-to choice when you need a quick and satisfying bedtime option. Whether it’s the earthy flavor of pumpkin seeds or the creamy richness of cashews, these foods offer a dose of magnesium in a convenient package. They also provide healthy fats and fiber, making them a well-rounded choice for those seeking a snack that keeps you full without overloading your digestive system before sleep.
Finally, chickpeas, often celebrated for their role in hummus and various culinary dishes, make the list due to their respectable magnesium content. Half a cup of chickpeas provides a generous serving of this essential mineral, making them a versatile addition to your list of bedtime snacks. Whether you decide to blend them into a creamy hummus, season and roast them for a crunchy snack, or enjoy them plain, chickpeas can provide the magnesium needed to promote relaxation and sleep.
In conclusion, the choices you make regarding your bedtime snack play a crucial role in your sleep quality. It’s important to find a balance that satisfies your hunger without causing discomfort or disturbances during the night. Dr. Michael J. Breus’s expert recommendations, focusing on magnesium-rich options like bananas, dark chocolate, magnesium supplements, nuts and seeds, and chickpeas, provide you with a variety of choices to meet your late-night snack needs while promoting a peaceful night’s sleep. By embracing these suggestions and understanding the role of magnesium in sleep regulation, you can make informed choices that support your overall well-being and sleep quality. So, the next time you experience a bedtime craving, rest assured that your choice of a magnesium-rich snack is contributing positively to your sleep journey. Sweet dreams
