Get cracking, sleep tight
Why eating more eggs can help you get a better night’s rest
THEY say an apple a day keeps the doctor away but did you know an egg at night could help you sleep tight?
It’s official: Eggs are one of nature’s sedatives. Nutritionist Zoe Bingley-Pullin explains the science behind this eggcellent fact while also suggesting some delicious ways to add them to the dinner table. What is it in eggs that helps us get to sleep?
Eggs contain melatonin – a hormone that plays an important role in our circadian rhythm and is needed to help us to not only fall asleep but to stay asleep.
In addition, egg white is a source of the amino acid tryptophan, which is used by the body to make melatonin.
Meanwhile, egg yolks are one of few foods that actually contain vitamin D, which is associated with a greater ability to maintain sleep.
They also contain the antioxidant selenium – an adequate intake is associated with better sleep and less difficulty getting to sleep.
Last but not least, being a source of protein and fat, eggs can help stabilise your blood sugar level before bed.
If blood sugar dips too low and we don’t eat, cortisol is called upon to bring it back up and because cortisol opposes melatonin, it can negatively impact sleep. Does getting quality sleep aid
us in making better food choices the next day?
When we lose sleep, leptin – the signal telling us we have had enough food – is lower and our appetite signal – grehlin, telling us when to eat – is higher. Lack of sleep can also disrupt our blood sugar levels.
This causes us to hunt down sugar-rich foods for an instant energy boost. Any ideas for including more eggs in our dinner?
There’s no reason you can’t eat breakfast meals at dinner.
Why not try scrambled eggs with avocado and salad or baked eggs using spinach, tomatoes and feta. You could also have poached eggs with avocado, toast, sauteed mushrooms, tomatoes and spinach.
Frittatas are a simple dinner and the leftovers can be warmed up for lunch the next day, or you could have zucchini and feta fritters with salad for a light meal.
Another way is to boil eggs to use in your salad as a dinner side. Last but not least you could whisk and gently cook through a stir-fry for added protein.