Eating blueberries before bed supports a good night’s sleep. Anthocyanins, vitamin C, resveratrol, and fiber in blueberries may relax the muscles, relieve joint pain, control anxiety, have beneficial effects on obstructive sleep apnea, or reduce nighttime arousal.
Moreover, it’s easy to incorporate raw blueberries into quick and healthy late-night snack recipes that stimulate the synthesis of melatonin and serotonin; two key compounds for sleep.
Benefits of eating raw blueberries at dinner
Having a large meal before bed increases the risk of obesity and may affect sleep onset latency, duration, and quality.[1]
Therefore, it’s important to eat healthy, nutrient-dense foods at night. Raw blueberries are a great food choice for dinner. They promote the feeling of fullness with only a few calories.
Fiber and water in fresh blueberries delay the digestion of food and increase stomach volume. Additionally, fiber regulates energy intake because it stimulates satiating hormones like GLP-1.
In fact, fiber has been associated with better sleep quality with less arousal.[2]
Don’t eat dried blueberries at night
However, only raw blueberries are beneficial before bed. Dried or sweetened frozen blueberries contain too much sugar.
Eating added sugar at dinner is unhealthy. Firstly, sugar right before bedtime can make you gain weight. The body has decreased insulin sensitivity at night. So, a high percentage of sugar is stored as body fat.
Furthermore, too much added sugar at night may affect sleep quality and sleep onset latency.[3]
Proper hydration is key for quality sleep!
In addition, eating raw blueberries at dinner supports a good night’s sleep because they’re 84% water.
Actually, raw blueberries hydrate the body better than tap water because they have electrolytes!
Proper hydration is key for a good night’s sleep. Inadequate hydration increases the risk of short sleep duration.[4]
So, it’s advised to eat lots of foods naturally high in water like fruits and drink at least 64 oz of water during the day.
Vitamin C in blueberries helps sleep better at night
Another reason why blueberries may have beneficial effects on weight loss and sleep is because they’re high in vitamin C.
Adequate intake of vitamin C affects sleep quality. It has beneficial effects on daytime sleepiness, restless legs syndrome, sleep apnea, and insomnia!
Antioxidants in blueberries support a good night’s sleep
Furthermore, blueberries contain many powerful phytochemicals. They’re among the best dietary sources of anthocyanins. These compounds have neuroprotective properties. They may play a role in insomnia, anxiety, depression, or cognition, as they fight oxidative stress.[5,6]
Moreover, blueberries are among the few foods containing resveratrol. Other berries, peanuts, grapes, and red wine are the only foods containing resveratrol.[7]
Due to its potent antioxidant, anti-inflammatory and neuroprotective properties, resveratrol may ameliorate anxiety and have beneficial effects on obstructive sleep apnea.[8]
As blueberries fight inflammations, they could help people with muscle stress and stiffness sleep better at night. Blueberries’ anti-inflammatory properties may help alleviate conditions that disrupt sleep, such as pain.[9]
How to eat blueberries before bed?
With foods rich in Melatonin
Above all, you could eat raw blueberries with foods with melatonin. Melatonin is a key hormone for a good night’s sleep. It’s considered the internal clock of the body!
Blueberries have negligible amounts of melatonin. On the other hand, other berries, such as strawberries or cranberries, are excellent dietary sources.
In fact, cranberry juice is the richest food in melatonin. It’s one of the best beverages you can drink before bed.
With a protein source
Additionally, you could eat raw blueberries with protein-rich foods for dinner. Diets higher in protein have been associated with better sleep quality.[10]
For instance, you could eat fresh blueberries with Greek yogurt, which is a great late-night snack for improved sleep.
Carbs for Serotonin
Also, you could eat raw blueberries with healthy, carbohydrate-rich foods like oatmeal before bed. The body needs carbs to naturally produce serotonin. Serotonin is a neurotransmitter that plays a key role in sleep and weight loss.
In fact, blueberries contain small amounts of tryptophan, an amino acid that contributes to serotonin and melatonin synthesis.
However, it’s preferable to avoid consuming sugar-rich foods late at night. High amounts of added sugar at night have been linked to obesity and poor sleep quality.
Another great snack to eat before bed is the favorite peanut butter and jelly sandwich. You can prepare it with a high-quality, healthy blueberry jam. It’s the best comfort, easy-to-make late-night snack.
Peanut butter and jelly sandwich contains many compounds that promote sleep. For instance, it’s high in tryptophan; the precursor of serotonin!
How many blueberries can I eat at dinner?
As raw blueberries are low in calories and sugar, most people who want to lose weight can eat up to 1 cup at dinner. It’s recommended to eat lower amounts of other blueberry products like jam or juice, though.
In fact, most berries are beneficial as a late-night snack. For instance, eating strawberries before bed supports weight loss and improves sleep quality because they’re the richest berries in vitamin C and melatonin!
Also, you could eat a cup of fruit salad for dinner. It’s beneficial for weight loss and sleep quality.
How many hours before bedtime should I eat blueberries?
We should have dinner at least a couple of hours before bedtime. Otherwise, we have up to 5 times higher risk of gaining weight!
