Lack of consistent sleep quality can show on your face. If you don't sleep at the recommended hours (7-9 hours for adults), it can not only affect your skin color and vitality. This can wreak havoc on your energy levels, immune system, mood and overall health. But getting enough sleep is not as easy as it seems. If you don't know how to speed up the process, you need one healthy snack. Yes, you heard right, we offer you a late night snack. What is the best thing to eat before bed?
ContentWhat's the best thing to eat before bed: you need chickpeasHow to eat hummus before bed
Do you have any leftover hummus from last night? Try eating a little of it to help you fall asleep. WomanEL will tell you why even experts recommend this snack.
Best thing to eat before bed: you need chickpeas
Chickpeas, which originate from the Turkish region neighboring Syria, are rich in a variety of beneficial nutrients, including fiber, protein, healthy fats, manganese, folic acid, copper, iron, zinc, magnesium, thiamine, vitamin B6, selenium and potassium.
According to registered dietitian Amy Beni, it is a good source of tryptophan. “Tryptophan is an essential amino acid. It also helps produce serotonin, which is responsible for feeling good, and melatonin, which helps you fall asleep,” the expert explained. Additionally, the vitamin B6 in this bean can boost serotonin levels.
But that's not all. The protein, fiber and healthy fat content of chickpeas promotes a feeling of fullness, preventing night hunger. Chickpeas also have a fairly low glycemic index (GI), which means they don't cause spikes in your blood sugar when you eat them.
The blood sugar regulating benefits of chickpeas may help improve sleep. Magnesium in chickpeas promotes sleep by reducing levels of the stress hormone cortisol, increasing melatonin levels, enhancing muscle relaxation, and regulating the neurotransmitter gamma-aminobutyric acid (GABA), which is involved in calming the nervous system.
As for hummus in general, there's another reason you should add it to your list of sleep-help foods—the other ingredients that go into making it. Lemon water has relaxing properties due to its hydrating vitamin C content, while tahini paste (made from tryptophan-rich sesame seeds) also helps promote sleep.
How to eat hummus before bed
While there are some foods you should never eat before bed, it's generally not recommended to snack—even hummus and other healthy snacks—too close to bed. A good practice is two hours before going to bed. Pairing hummus with healthy yet refreshing add-ons such as sliced cucumbers, carrots or bell peppers can be even more beneficial.
Making hummus at home means you have more control over the ingredients. Add some drained and rinsed canned chickpeas, lemon juice, olive oil, tahini paste, a little water and, if desired, some garlic and blend everything in a food processor until you get the desired texture. If you buy hummus at the store, read the ingredient list to check for added sugar, sodium, and unhealthy oils.
Serving size matters, too. Hummus does contain a few calories, mainly due to its oil and tahini content, so try not to eat too much of it in one sitting.
In addition to its sleep benefits, hummus has been linked to cardiovascular prevention diseases (due to its soluble fiber content), improving gut health, fighting inflammation and chronic diseases such as cancer (thanks to the antioxidants it contains). It is also gluten-free, nut-free, and dairy-free.
It is possible and even necessary to take vitamins, but do it correctly (there are some that you should not take before bed). We have published several warnings.
