Bedtime snack. Do or don’t?

As a women's health coach, I often encounter clients who are hesitant to eat a bedtime snack. Many believe that consuming food before bed will lead to weight gain, poor digestion, and other health issues. However, the truth is that eating a small, nutrient-dense snack before bed can actually be beneficial for women's hormone health.

For women with PCOS, insulin resistance can be a major concern. Eating a snack before bed can help regulate blood sugar levels, which in turn can improve insulin sensitivity. This can help reduce symptoms of PCOS, such as irregular periods, acne, and hair loss.

Similarly, women who are going through menopause may also benefit from eating a bedtime snack. As hormone levels shift during this time, sleep disturbances can be a common side effect. Consuming a snack before bed can help stabilize blood sugar levels and promote better sleep, which can in turn improve overall hormone balance.

When choosing a bedtime snack, it's important to focus on nutrient-dense options that won't spike your blood sugar levels. A combination of protein and healthy fats can be a great choice, as these macronutrients digest slowly and help keep blood sugar levels stable throughout the night.

Some great options include a handful of nuts and seeds, a hard-boiled egg, or a small serving of Greek yogurt with berries. Avoid processed snacks, as these can cause blood sugar levels to spike and then crash, leading to poor sleep quality and hormone imbalances.

It's also important to keep portion sizes in mind. A small snack, such as a handful of nuts or a small serving of yogurt, is typically sufficient. Overeating before bed - now that’s a different story. Overeating during bedtime hours can lead to indigestion, weight gain, and other health issues. As with most things, it’s all about balance. Eating a bedtime snack can be an important component of women's hormone health.