MILK 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 also delivers protein, which helps support muscle strength and growth. Shutterstock
GRAPE JUICE A small glass of 100 percent 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 juice) regulates the bodys circadian rhythms. And a 2015 International Journal of Obesity study found that resveratrol, an antioxidant contained in grapes, converts calorie-storing white fat into calorie-burning brown fat . Its a one-two punch. Related: How Sleep Can Help You Weigh Less In case youve heard, yes, wine is also rich in resveratrol. Unfortunately, alcohol isnt the best pre-bed drink. In one University of Melbourne study , sleepers who drank booze before bed exhibited nighttime brain wave patterns similar to people who received small electric shocks all night long. Shutterstock
CHAMOMILE TEA A hot mug of this sleep-inducing tea increases your bodys 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 . Whats 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. Shutterstock
KEFIR 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 yogurt-like beverage to improved sleep and better exercise performance. Shutterstock
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 yogurt in your protein shake. Itll supply your muscles with a generous helping of casein protein for better post-workout recovery, she says. Related : More ways yogurt is a smart choice . Shutterstock
Water If youre drinking water, youre not drinking calories, and that always helps you get ahead when it comes to weight loss. One study found that drinking water was associated with more restorative sleep (technically, it showed less non-restorative sleep), and less daytime sleepiness. And more sleep, as you know, can help weight loss as well. Drinking water is a fine balance, of coursehaving too much means you have to get up to pee. So stay hydrated through the day and drink reasonable amounts of water before you turn in. Corina Pop / EyeEm - Getty Images
Casein Protein Shake Having protein right before bedif youve worked out during the daycan help stimulate muscle rebuilding while you sleep. Muscle rebuilding is what makes your muscles stronger. And the more muscle you have, the more calories your body naturally consumes in a dayyour internal furnace burns those calories at a higher rate than people who carry around a higher proportion of fat. But how well your muscles rebuild their proteins overnight depends on the level of available amino acids, researchers in the Netherlands point out in a study published in the journal Nutrients. When those researchers gave exercisers a protein drink or a placebo immediately before sleep, they saw that protein synthesis rates were about 22 percent higher in the protein group than in the placebo group. They also suggest that casein protein may be more beneficial than whey, as it digests more slowly, so your body has access to it for longer, but more research is needed on that. Get all the details about casein protein here . edwardolive - Getty Images
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