If you’ve cottoned onto the fact that boozing it up before bed isn’t going to be kind to your waistline but your still craving a nightcap or two, then you’ve come to the right place.
Poor sleep is intricately tied to weight gain, skewed hormone levels, next-day munchies and blood sugar and insulin issues, according to Bridget Murphy of the NYU Langone Medical Center. In fact, what you sip on before you go to sleep can have a huge impact on your muscle mass, blood sugar stability and weight.
Here are 5 before-bed beverages that will help you start counting sheep and keep your weight down:
Milk contains tryptophan and calcium which can help you sleep more soundly and avoid your 3pm chocolate craving the next day. Milk’s casein protein is slow to digest to help you build muscle and speed up your metabolism.
#2 Grape Juice
Did you know that a small glass of 100% grape juice will help you not only get some much-needed shuteye but burn fat while you dream. Research published in Cell Reports suggests that insulin secretion at night, caused by consumption of simple carbs like juice, regulates the body’s circadian rhythms. An antioxidant in grapes also converts calorie-storing white fat into calorie-burning brown fat for a double whammy effect.
#3 Chamomile Tea
There’s no doubt that a steaming hot mug of chamomile tea will put you to sleep but it actually increases your body’s levels of glycine, a neurotransmitter that relaxes your nerves and works as a mild sedative. It spikes your core body temperature so that your system drastically cools, lulling you to sleep. It has even been linked to improved glucose control and weight loss.
Kefir is a probiotic-rich beverage made from fermented milk that works on your gut microbiome to increase levels of healthy bacteria, promote proper digestion and help you soak up vitamins and minerals like a well oiled machine. Research published in the British Journal of Sports Medicine has also tied Kefir to improved sleep and better exercise performance, so you can’t really go wrong with this yoghurt-like wonder drink.
#5 Soy Protein Shake
Like milk, soy is brimming with the amino acid tryptophan. According to Birmingham University research, getting stuck into a soy protein shake before bed could improve your sleep quality by acting as a precursor to drowse-inducing melatonin. That magic little acid called tryptophan also decreases cortisol levels to help you battle the bulge.