Sleep Better Tonight With This One Snack Experts Swear By

Having trouble sleeping? Sometimes, it's what you eat before bed that makes all the difference. While cookies and chips may be tempting, experts say you should reach for something that can actually improve your sleep quality. Enter edamame: the humble soybean packed with a sleep-promoting nutrient that can help you drift off with ease. Edamame is now becoming increasingly popular as a bedtime snack that promotes healthy sleep patterns due to the presence of tryptophan, a vital amino acid in the synthesis of melatonin.

In this article, let's discuss why edamame is a sleep game-changer, the science behind its benefits, and some tips for bringing it into your nighttime routine.

Edamame, or young soybeans that are harvested before they are fully ripe, is a plant-based powerhouse. These bright green beans are naturally gluten-free, low in calories, and cholesterol-free. Beyond being a versatile snack, they are loaded with essential nutrients like protein, iron, calcium, and most notably, tryptophan.

It's also important in the production of melatonin, the hormone responsible for our sleep-wake cycle. According to the National Library of Medicine, consumption of tryptophan-rich foods such as edamame can significantly enhance sleep quality through the body's natural production of melatonin.

A 2021 review in Annual Review of Nutrition outlines the relationship between tryptophan-rich diets and improved sleep. People who eat foods rich in this amino acid sleep well and report good quality of sleep compared to those who don't.

One cup of boiled edamame contains 416 milligrams of tryptophan, thus more than the daily amount required. While other protein sources contain tryptophan, like turkey or salmon, edamame offers a light, plant-based alternative that one can take as a snack just before sleep.

How to Add Edamame into Your Bedtime Routine

To avoid disrupting your sleep, moderation is key. Experts suggest sticking to half a cup to one cup of edamame at least three hours before bedtime. This ensures your body has enough time to digest, reducing the risk of discomfort or acid reflux.

While there’s no exact timeframe for consuming tryptophan-rich foods, eating edamame in the evening gives your body ample time to convert tryptophan into melatonin. Pairing this with consistent sleep hygiene—like maintaining a dark, quiet room and a regular bedtime—will maximize its benefits.

Also Read: Manage Acid Reflux At Night With 5 Simple Tips For Better Sleep

Is Edamame the Same as Soybeans?

Yes, edamame is essentially young soybeans. The difference lies in when they're harvested. Edamame is picked before the beans mature, making them tender and slightly sweet. They can be eaten boiled, steamed, or roasted, either in their pods or shelled.

Creative Ways to Enjoy Edamame Before Bed

1. Simple Salted Edamame

Steam one cup of edamame pods in 5-10 minutes. Allow to cool a bit and drizzle with sea salt. Serve warm and enjoy the edible pods as an indulgent but low-calorie snack. Edamame Hummus

Ingredients:

• 1 cup of shelled edamame
• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1 garlic clove, peeled
• Juice of 1 lemon
• Salt to taste

Instructions:

1. Puree all ingredients in a food processor until smooth.

2. Add water as needed for your desired consistency.

3. Serve with whole-grain crackers or veggie sticks.

Health Benefits Beyond Sleep

Nutrition

Edamame offers more than just better sleep. Its nutrient profile includes:

• Protein: A plant-based source that supports muscle repair and growth.
• Iron: Involved in oxygen transport and energy production.
• Calcium: Bone health and nerve function.

Weight Management

Low in calories, high in protein, edamame is a great food for weight management. The fiber keeps you full so you are less likely to sneak into the kitchen at midnight to grab a snack.

Heart Health

The unsaturated fats in edamame help lower cholesterol, which helps with heart health.

Tips To Consider Before Buying Edamame

When purchasing edamame, opt for fresh or frozen without added ingredients. Most grocery stores carry them in the produce or frozen food sections. Make sure the label only lists "edamame" as the ingredient for the healthiest option.

While edamame is by no means the "sleep" remedy, this dish is super delicious, fun, and incredibly nourishing so your body should react positively in improving its sleeping schedule. Therefore, it will perhaps be this single change towards improved sleep through using edamame as your final snack to snack on prior to bed-time can help a good night sleep coupled with a good environment around you that guarantees you're up and strong tomorrow.

Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annu Rev Nutr. 2021