How to deal with sleep disturbance and hunger pangs at night
You’re in dreamland and you suddenly find yourself wide awake at an ungodly hour, rudely awakened by a grumbling stomach that just refuses to be ignored. You contemplate whether to give in to your hunger or try to get back to sleep. But let’s be realistic. One cannot get good quality sleep with an empty stomach, right?
You also know that eating at midnight or in the wee hours of dawn will also likely keep you awake and make you feel awful the next day. The type of food you eat may affect your blood sugar level too.
If you find yourself in this situation, the first thing you should do is to drink some water. The brain often mistakes thirst for hunger and you may be dehydrated. It is best to always have some water on your bedside table, which will save you from getting up and possibly losing whatever trace of sleepiness you may have. Therefore, you can easily go back to sleep.
But what if the hunger persists despite having attempted to hydrate yourself? Then, it must be true physical hunger that you are experiencing and no amount of water you drink will suffice. You have to get up and eat something. Now, your choice of snack is crucial. Too much-refined carbohydrates or sugar will cause an increase in your blood glucose level, which will keep you wide awake. So, stay away from chocolate bars, chips, and similar snacks. Besides, what you actually need is a boost of the amino acid tryptophan, which is mostly found in protein sources. Tryptophan is required to make the sleep hormone, melatonin. This amino acid is essential and it cannot be produced by the human body. Therefore, it must be supplied through the plant and or animal sources.
If you find yourself in this situation, the first thing you should do is to drink some water. The brain often mistakes thirst for hunger and you may be dehydrated.
Leafy greens, soy or tofu, mushrooms, and broccoli are good sources of tryptophan and must be incorporated into your meals. Unfortunately, these are not practical choices when you have to eat in the middle of the night. You can instead opt to have a small number of oats with warm nut milk, a tablespoon or two of nuts, a banana with peanut butter, or a slice of bread with nut butter. Nuts with the highest content of L-tryptophan are almonds, cashews, pistachios, and hazelnuts. You can also have a warm glass of soymilk. Cow’s milk and egg are rich sources of tryptophan too. Plant-based tryptophan sources are, however, healthier due to their anti-inflammatory properties obtained from plant nutrients or phytochemicals.
Getting to the root cause of your hunger pangs at night is a must. What is causing you to wake up at night? Could it be the amount of physical activity later during the day or in the evening and inadequate food intake after exercise? For people with diabetes, could it be that your insulin shot isn’t the right dosage for your food consumption? Are you anxious or under stress?
Do not hesitate to seek professional help if you feel that these sleep disturbances and late-night snacking are compromising your overall health, disrupting your daily routine, and affecting energy level and productivity. Everyone deserves a good night’s rest.