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Eating eggs before bed: Sleep experts say eggs are the secret to a great night of sleep

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Sleep experts say eggs are the secret to a great night of sleep

With a whopping one-third of adults struggling to get a good night’s sleep on a regular basis, sometimes it feels like you’ll try anything to get some shut-eye.

However, it turns out the answer might be hiding in your fridge. 

Something as simple as eating eggs at dinner time can be a natural sedative. Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. 

Jam-packed with 11 vitamins and minerals, eggs are also a rich source in the amino acid tryptophan, which helps you sleep better for longer by telling your brain to shut down for the night.  

“Eggs are widely recognised as a high-quality protein source so simply including an egg with a meal can boost sleep duration and quality for all-round mental and physical health,” says Sharon Natoli, Australian dietician and author.

Quality sleep aids the repairing of tissues and reduces the risk of heart disease, high blood pressure, diabetes and high cholesterol as well. In daily life a good night of sleep improves learning, attention span and problem-solving making us ready to take on the world.

Other tips from Natoli for getting better sleep include:  

  • Avoid drinks containing caffeine, such as coffee, tea, cola and cocoa, for at least four hours before bedtime.
  • Avoid eating large meals for two to three hours before bedtime. Try a light healthy snack 45 minutes before bed if you’re still hungry.
  • Don’t skip breakfast or eat at irregular times on a daily basis.
  • Enjoy a wide variety of colourful fruits and vegetables such as apple, orange, kiwi fruit, apricot, broccoli, spinach, red capsicum and tomato. 

Aussie nutritionist and chef Jacqueline Alwill has partnered with Australian Eggs to create some warming recipes ideal for convenient, nutritious dinners to set your body up for a full night’s rest and allow your body to recover from the day’s activity.

Newshub. 

Are Eggs Okay To Eat Before Bed?

In this short article, we will provide an answer to the question “are eggs okay to eat before bed?” and the advantages of eating eggs, and the benefits of getting a good night’s sleep.

Are eggs okay to eat before bed?

Yes, eating eggs for dinner may help to naturally promote sleep. Egg whites aid in the preparation of the body for sleep by promoting the production of melatonin, a hormone that causes drowsiness.

An excellent source of 11 vitamins and minerals, as well as the amino acid tryptophan, which helps to promote peaceful sleep by signaling to the brain that it is time to sleep for the night, eggs are a smart choice.

In light of the broad awareness of eggs as a high-quality protein source, just including one with a meal may be sufficient to increase both the duration and quality of sleep, which is good for both mental and physical well-being.

Consuming eggs at night has several advantages

Eggs are high in protein, which may help you sleep better. In addition to being high in carbs and fat, evening snacks are typically lacking in protein, which is harmful to sleep. Eggs, on the other hand, are a high-protein meal that may help you sleep deeper and for a longer time.

The Well+Good website states that six grams of protein, which is the equivalent of one egg, is the optimum amount of protein for overnight blood glucose management. This enables you to sleep comfortably, while carbohydrate- and fat-heavy meals may cause blood sugar spikes that keep you up all night. Over four months, the researchers at Purdue University found that those who consumed more protein reported better sleep quality than those who did not.

According to a study published by Science Daily, eating protein shortly before bedtime may result in enhanced muscle protein synthesis while you sleep. If you like weightlifting, you will notice a considerable improvement in your strength as a consequence. The Mayo Clinic’s Joseph Murray, a gastroenterologist, and expert in egg digestion says that eggs are similarly readily absorbed by the body.

If you have digestive problems, you may wish to remove the yolk in this recipe since egg whites are usually easier on the stomach. According to the Centers for Disease Control and Prevention (CDC), eating undercooked eggs may induce gastrointestinal discomfort as well as an increased risk of acquiring salmonella infection. Additionally, according to the National Institute of Diabetes and Digestive and Kidney Diseases, eating eggs two to three hours before sleep will give your body enough time to absorb the nutrients.

Melatonin and Tryptophan are both found in eggs.

According to Healthline, not only does the protein in eggs promote sleep but the whites and yolks also include minerals and antioxidants that promote sleep. Melatonin, often known as the sleep hormone, is a naturally occurring hormone in the body that aids in the regulation of your body’s natural circadian rhythm. Whenever individuals are having trouble sleeping, this is often the first item they reach for. Studies published in the United States National Library of Medicine found that eggs are among the meals with the highest concentrations of the sleep-inducing hormone melatonin.

It is especially easy to get tryptophan from eggs, which are particularly rich in yolks. Healthline describes tryptophan as an essential amino acid with a wide range of physiological activities, one of which is to promote the production of melatonin, which is essential for sleep. As a result, the greater the amount of tryptophan you consume, the more rested you will feel. When eating out late at night, a big plate of eggs may be the most appropriate option for your meal plan.

The Advantages of Getting Enough Sleep

Getting enough sleep aids in tissue regeneration and reduces your risk of getting heart disease, hypertension, diabetes, and elevated cholesterol levels. A good night’s sleep improves our capacity to study, pay attention, and solve daily issues, thus better equipping us to face the challenges of the real world.

The following are some more sleep-related ideas to consider:

  • Avoid caffeinated drinks such as coffee, tea, cola, and chocolate for at least four hours before sleep to avoid insomnia.
  • Avoid eating large meals two to three hours before going to bed to avoid feeling groggy. You may try eating a small, healthy snack 45 minutes before sleep if you’re still feeling peckish.
  • Regularly, avoid missing breakfast or eating at inconvenient times of the day.
  • Introduce a variety of bright fruits and vegetables into your diet, such as the following: apple; orange; kiwi; apricot; broccoli; spinach; red pepper; and tomato. 

Conclusion

In this short article, we provided an answer to the question “are eggs okay to eat before bed?” and the advantages of eating eggs, and the benefits of getting a good night’s sleep.

Reference

https://www.morefm.co.nz/home/trending/2018/07/sleep-experts-say-eggs-are-the-secret-to-a-great-night-of-sleep.html

https://www.menshealth.com/nutrition/a19545654/worst-things-to-eat-before-bed/