A glass of milk (warm or not) can help you sleep more soundly, thanks to a healthy dose of tryptophan and calcium, says Murphy.
And more sleep means less next-day cravings. Milk’s casein protein is slow to digest, which could help you build muscle all night long, according to research in Medicine and Science in Sports and Exercise.
The result: a faster metabolism and easier weight loss, says Murphy.
A small glass of 100 per cent grape juice before bed may help you sleep and burn fat as you dream, says Murphy.
Research published in Cell Reports suggests that insulin secretion at night (caused by consumption of simple carbs, like fruit juice) regulates the body’s circadian rhythms.
And a 2015 International Journal of Obesity study found that resveratrol, an antioxidant contained in grapes, converts kilojoule-storing white fat into kilojoule-burning brown fat. It’s a one-two punch.
A hot mug of this sleep-inducing tea increases your body’s levels of glycine, a neurotransmitter that relaxes your nerves and acts as a mild sedative.
Another cool trait of chamomile: it spikes your core body temperature so that your system responds by drastically cooling itself, lulling you to sleep.
What’s more, chamomile has been linked to improved glucose control and weight loss, says Murphy. Just make sure that any tea you drink before bed is caffeine-free.
Made from fermented milk, this probiotic-rich beverage works on your gut microbiome to increase levels of healthy bacteria, promote proper digestion and help you to absorb vitamins and minerals more effectively, says Murphy.
Research published in the British Journal of Sports Medicine has also tied the yoghurt-like beverage to improved sleep and better exercise performance.
SOY PROTEIN SHAKE
Soy, in milk or protein powder form, is brimming with the amino acid tryptophan. According to Birmingham University research, it can improve sleep quality by acting as a precursor to drowse-inducing melatonin, says Murphy.
She notes that apart from helping you drift off, tryptophan also decreases cortisol levels to help fight belly fat.
For the best benefits, include some Greek yoghurt in your protein shake. It’ll supply your muscles with a generous helping of casein protein for better post-workout recovery, she says.