Oatmeal Before Bed: A Nutritionist's Take on Better Sleep
A personal account in Vogue explores the potential sleep benefits of eating oatmeal before bed. The author shares that after incorporating oatmeal as an evening snack, they experienced deeper sleep and reduced nighttime awakenings. Nutritionist Martina Donegani confirms that oatmeal's complex carbohydrates and fiber, particularly beta-glucans, promote satiety and gradual energy release, making it a suitable bedtime snack when paired with protein and healthy fats. However, Donegani cautions that individual context matters: those on low-calorie diets, with diabetes or insulin resistance, or with gastroesophageal reflux should adjust portions and ingredients accordingly. The article also provides practical tips for a balanced evening oatmeal snack, such as using plain rolled oats, adding Greek yogurt or milk for protein, and incorporating nuts, seeds, or dark chocolate in moderation. The piece emphasizes that while food is not a cure for insomnia, certain foods can support better sleep as part of a healthy routine.
Key facts
- Oatmeal contains tryptophan, an amino acid used to produce serotonin and melatonin.
- Nutritionist Martina Donegani says oatmeal can be a good option for those hungry before bed, eating light dinners, or needing recovery snacks after evening exercise.
- Oats provide complex carbohydrates and fiber, especially beta-glucans, which promote satiety and gradual energy release.
- Pairing oatmeal with a protein source like yogurt or milk makes it a balanced mini meal.
- There are no absolute contraindications to eating oatmeal at night, but it should be tailored to the individual.
- For those with diabetes or insulin resistance, portion sizes should be controlled and paired with protein and healthy fats, avoiding added sugars.
- Those with gastroesophageal reflux may not tolerate a snack too close to bedtime.
- Donegani recommends keeping the evening snack light, using plain rolled oats, and adding fresh fruit for sweetness instead of sugar.
Entities
Institutions
- Vogue