Happy Monday, !

Like to snack at night?

According to recent research…

• 93% of adults have a snack after dinner at least once a week, according to a 2023 study by Sleep Doctor
• On average, adults snack after dinner about 4 nights a week
• And the most popular nighttime snacks: chips, crackers, and pretzels

So if you enjoy an occasional nighttime snack, you’re not alone!

But…

It’s important that you choose the right snacks.

Even though most people grab something salty, sugary, or crunchy…

The research ALSO says that people who choose more nutritious snacks — like nuts, seeds, and fruit — sleep about 30 more minutes a night than people who eat less nutritious snacks.

So, here’s a quick list of snacks to stay away from at night if you want better sleep…

Plus a few healthier options you’ll want to keep on hand when those cravings hit!

Here’s what to skip:

• Avoid high-calorie snacks with a lot of added sugar, sodium, or refined grains
• Spicy and heavy foods before bed can lead to heartburn or acid reflux — as can eating big portions
• Some chocolate snacks contain hidden caffeine, making it harder to fall asleep
• Sodas, coffee, and alcohol also can interfere with a good night of sleep

And now, here are some snacks that may actually HELP you sleep…

Banana with Almond Butter

They both have magnesium, which works on the cellular level to regulate your body’s timekeeping system. PLUS, bananas are also rich in potassium which can boost sleep quality (especially for women).

Protein Smoothie

Drinking a Whey and/or Casein-based Protein shake before bed can help boost protein synthesis, which we need for muscle growth and repair.

Oatmeal

Oatmeal contains magnesium AND the sleep hormone melatonin. You can add even more “oomph” to your oatmeal by Sturridge in a half-scoop of protein powder.

Fruit

Many fruits contain vitamins, minerals, amino acids, and other compounds that help you sleep better. For example, pineapple, oranges, goji berries, and cherries can boost melatonin levels — and a lot of them are rich in potassium, too.

Nuts and Seeds

Unsalted raw nuts and seeds — pistachios, pepitas, sesame seeds, cashews, walnuts, etc. — are loaded with sleep-friendly compounds like the amino acid tryptophan as well as melatonin, potassium, and magnesium.

If you’re surprised by some of these, don’t worry…

Almost none of us are taught this in school!

But if you want to start swapping out less nutritious food with food that will help you reach your health and fitness goals, just reply, and we'll schedule a time to create a nutritional plan.

Committed to Your Success,

Coach Lu 

Ludwight Rigueur, SMTh, SMTr, LMT, Qigong Instructor

Rigueur Soma Performance

w: https://rsomaperformance.com

e: ludwight@lurigueur.com

Booking Page: shor.by/RSPbookPage

REFERENCE:

www.sleepfoundation.org/nutrition/healthy-bedtime-snacks www.sleepfoundation.org/sleep-news/how-often-do-we-eat-before-bed