You've crawled into bed and are quieting your mind when your stomach says, "Feed me!" Should you get up for a snack? What about those warnings that pre-bed snacking will mess with your sleep or cause unwanted weight gain? The right type of nibble shouldn't do either and may even help you sleep, says Jaclyn London, M.S., R.D., C.D.N., a podcast host and the author of Dressing on the Side (and Other Diet Myths Debunked). Strive for a combo of carbs and protein to promote satiety and the production of serotonin, a brain chemical that helps increase sleep-inducing melatonin. Hydrating foods are also smart-they give you extra H₂O, and many also contain key sleep-supporting minerals. Keep a stockpile of bedtime-friendly foods around for p.m. bites.
CHAMOMILE AND LAVENDER LATTE
ACTIVE 10 MIN.
TOTAL 15 MIN.
SERVES 2
In small saucepan, heat 2 cups whole milk until almost simmering; remove from heat, add 2 sachets chamomile tea, 1½ tsp dried lavender, and a pinch of kosher salt. Let steep 5 min. Discard tea bags and lavender, then whisk in 1 scoop powdered collagen, 1 tsp honey, and a few drops of pure almond or vanilla extract and cook on low until warm. Froth with handheld frother and serve sprinkled with extra lavender if desired.
PER SERVING
185 cal, 13 g pro, 15 g carb, 0 g fiber, 14.5 g sugars (3 g added sugars), 8 g fat (4.5 g sat fat), 24 mg chol, 184 mg sodium
HERBAL TEA + MILK
Need something soothing that's not too filling? A cup of decaffeinated herbal tea, such as chamomile, is a comforting sip that can rehydrate and calm you before bed. Stir in a bit of milk for protein to feel sated, not stuffed, London says.
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Denne historien er fra December 2022-utgaven av Prevention US.
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