What should I eat before going to bed?

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What should I eat before going to bed?
Thanks for asking.
No doubt you've realized that some types of food have a boosting effect, like eggs, oats and avocado for example. That's because they contain tyrosine, an amino acid which is a precursor to dopamine, making them an ideal breakfast option. At the other end of the scale, some foods are better suited for preparing our bodies to go to sleep by bringing on certain chemical reactions. In terms of what not to do in the evening, it's most important not to eat anything too rich, not to eat meals that are too large, and not to eat too close to bedtime. You should aim to end dinner at least two hours before going to bed. That's to limit any potential nighttime discomfort from indigestion or heartburn. On top of that, our body temperature needs to drop when we go to sleep. But digestion has the exact opposite effect. So what are the better options available to us then? It's best to opt for items that have a calming effect, like fish, chicken, dairy products, potatoes, soy and bananas. One thing they all have in common is that they contain tryptophan, an amino acid that's converted to serotonin in the brain, and is also a precursor of melatonin, often called the sleep hormone. Red meat is also rich in tryptophan, but takes longer to digest. It also contains tyrosine, which has a stimulating effect. US-based mattress retailer Amerisleep recommends a number of easy to prepare dinners on its blog. These include veggie marinara and pasta, seared cod and kale orzo, roasted salmon with veggies, savoury chicken soup and a veggie stir fry. If you're short on time, they suggest a deli turkey wrap. Many experts recommend turkey as a good choice of meat to eat in the evening, due to its high levels in protein and tryptophan, both of which help induce sleep.
Why is the role of amino acids so important? They're often described as the building blocks for protein-based tissues and compounds in the body, but they're also involved in stimulating the synthesis of neurotransmitters, which are chemicals in the brain that impact our mood. Some influence our biological clocks, like serotonin and melatonin. So if you consume certain types of proteins and amino acid, you're more likely to stimulate the secretion of one neurotransmitter or another. To optimize the absorption of tryptophan so that it's captured before anything else, consuming carbohydrates is also recommended. They can be found in rice, sweet potato, whole grain cereals, and dried pulses. What about simply skipping dinner? Does that work? It's not a good idea unfortunately, and not just because you may wake up at night with the munchies. You should also avoid stimulants like coffee and black tea after 5pm. The same goes for alcohol, which has a number of delayed effects, like sleep disturbance and exacerbating night time breathing issues like sleep apnea or snoring. There you have it.
Now you know what you should eat before going to bed. In under 3 minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines. Listen along and you will really know for sure.
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