Tag: Sleep nutrition

Recent studies suggest that consuming protein before sleep can enhance muscle protein synthesis overnight, especially in athletes and older adults. This has led many to wonder: can I take a protein shake before bedtime, and is it truly beneficial for my fitness goals?

While most people associate melatonin with supplements, many foods naturally contain this sleep-regulating hormone, and some have significantly higher concentrations than others. Identifying which food has the highest melatonin content can help you make informed dietary choices to support your sleep-wake cycle naturally. This guide explores the leading contenders and how they impact your rest.

Research indicates that consuming protein before sleep can significantly increase muscle protein synthesis rates and improve whole-body protein balance during overnight recovery. This targeted nutritional strategy is a key component for maximizing muscle repair and growth, especially for those engaged in resistance training.

According to a 2025 study in the journal *Food & Function*, consuming walnuts daily can significantly improve sleep quality. But beyond walnuts, several other varieties can help your slumber. So, **which nuts are best at night** and why are they so beneficial for achieving a restful sleep?

Casein is the primary protein found in cow's milk, making up about 80% of its protein content, known for its slow-digesting properties. This unique characteristic makes it an excellent choice for a pre-sleep snack to provide a steady stream of amino acids to your muscles throughout the night.

According to a study published in the journal Nutrients, diets high in fiber and low in saturated fat and sugar are linked to better sleep quality. A light snack of whole grain bread before bed can be an excellent way to support these dietary patterns and promote a restful night.

According to a 2023 study, people who consume more berries, including strawberries, have a lower risk of sleep problems. So, is a strawberry smoothie good before bed? The answer is nuanced, depending on ingredients, timing, and individual sensitivity to sugar and fiber.

According to the Sleep Foundation, magnesium-rich foods like arugula can help relax muscles and regulate melatonin production, which are crucial for restful sleep. This makes arugula a potentially great choice for a light evening snack.

The body's sleep-wake cycle is carefully regulated by the hormone melatonin, which is naturally produced by the pineal gland. In addition to this endogenous production, a variety of common foods also contain melatonin, offering a supplementary dietary approach to support healthy sleep patterns.

Studies have shown that opting for complex carbohydrates over simple sugars before sleep can significantly improve sleep quality and decrease sleep disturbances. This dispels the old myth that all carbs before bed are bad and begs the question: are complex carbs good before bed, and how do they impact your overnight rest and recovery?