Winter’s’ lack of sunlight can throw off your internal clock, making sleeping harder. While maintaining a regular sleep schedule, getting morning light, and practising relaxation can help, your evening snacks might also play a crucial role in improving your rest.
Brain health expert Marc Milstein, author of The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia, recommends oatmeal as a top bedtime snack.
He explains that oatmeal is a complex carbohydrate that stabilizes blood sugar levels, often linked to waking up in the middle of the night. It also contains melatonin, fibre, protein, and magnesium, all of which help promote sleep and relaxation.
Milstein also suggests bananas and almonds, rich in magnesium, and Greek yoghurt, especially when it’s high in protein and low in sugar. Johns Hopkins Medicine backs up these recommendations, noting that complex carbs like whole-wheat toast or oatmeal trigger the release of serotonin, a neurotransmitter that helps regulate sleep.
Dietitian Abbey Sharp from Toronto shared her favourite bedtime oatmeal recipe on TikTok. Her bowl includes oats, hemp hearts, milk, a banana, almond butter, sour cherries, and a protein bar.
She explains that combining fibre, carbs, and protein helps stay full overnight, improving sleep quality.
Sharp also highlighted the benefits of adding sour cherries and almond butter, which promote sleep while adding healthy fats and flavour.
These simple snack adjustments and good sleep habits could help turn restless nights into peaceful slumbers.
