“Protein foods that contain an amino acid called tryptophan combine with the carbs to increase your levels of the brain chemical serotonin, which will make you feel more relaxed.” Skim milk drinks without caffeine in them, are excellent as a sleep time snack. Herbal teas are also soothing before bedtime. Chamomile and valerian teas have popular.
Alcohol might help you get to sleep however it interrupts the quality of the sleep as you are more likely to snore.
Far better to have a drink of milk or some yogurt as an evening snack.
If you are having trouble portion controlling your food, it might be because you don't sleep enough.
There is a strong link between sleep and weight loss.Cutting your sleep to less than seven hours can interfere with weight loss. A good night's sleep helps to keep the appetite-regulating hormones, ghrelin and leptin, pumping into your system. It keeps the pleasure sensors in the brain satisfied so you are not seeking high energy foods.
Often the reason people cannot sleep is due to having insufficient exercise during the day. Then, due to lack of sleep they lack the energy to exercise the following day, thus beginning a vicious cycle of struggle to control portion size and healthy eating.
Ghrelin is released in your stomach to stimulate hunger.
Leptin comes from the fat cells and travels through your blood your brain to give the message that you are satisfied and don't need to eat any more food. The two hormones should as a single unit in harmony one giving the message to eat and the other when to stop.
When you are overweight your increased fat can create a leptin resistance and the resulting risk of overeating. Id you do skip sleep it is so much harder to skip the urge to snack.
“Sleep should be included as part of the lifestyle package that traditionally has focused on diet and physical activity,” says Dr Jean-Phillippe Chaput,
Professor Clare Collins, from the University of Newcastle says, 'Cut the caffeine Try to avoid coffee for at least 6 hours before bed.'