Last Updated on March 14, 2023 by theworldofsleepstaff
Pancakes before bed may sound odd, but they can actually be a great way to end the day.
Not only can pancakes provide a delicious treat right before sleep, but they can also help keep you feeling full and energized through the night. Of course, it all depends what your pancakes are made of, and what you top them with….
In this article, we’ll discuss why eating pancakes before bed might be beneficial, including tips and healthy recipes that you can try. Let’s get started!
Note: This content is not intended to replace medical advice or treatment. Please consult a healthcare professional for any health-related issues.
Are Pancakes Good Before Bed?
The answer largely depends on the type of pancakes you’re eating.
Whole grain and protein-rich pancakes made with whole wheat flour, nut butter, or Greek yoghurt can provide a slow release of energy throughout the night, helping to keep your blood sugar levels steady and avoiding late-night cravings.
Pancakes can be a great source of carbohydrates, which help induce sleep. Eating pancakes before bed can also satisfy your hunger and provide the nutrients for good-quality sleep.
Additionally, if you’ve been up late working or studying, this could explain why some people feel exceptionally sleepy after eating pancakes late in the evening.
Top 8 Benefits of Eating Pancakes Before Bed
1. Supply Of Complex Carbs
Pancakes contain complex carbohydrates which provide sustained energy and help keep you feeling fuller for longer.
When carbohydrates are digested, they’re broken down into glucose molecules that your body uses for energy. Complex carbs provide a steady supply of energy instead of sugary snacks or drinks, which can cause an initial spike in energy followed by a crash.
2. Increase Serotonin Levels
Some carbohydrates have been shown to stimulate the production of serotonin, a hormone associated with relaxation and improved mood.
The complex carbs found in pancakes can help increase serotonin levels, making it easier to relax before bedtime.
3. Source Of Vitamins & Minerals
Pancakes can be a good source of vitamins and minerals, depending on the ingredients used. For example, whole wheat flour contains B vitamins which help maintain energy levels.
Adding nutrient-rich toppings such as fresh fruit or yoghurt can increase pancakes’ nutritional content before bed.
4. Improved Sleep Patterns
Eating pancakes before bed may also help improve your sleep patterns. The complex carbs in whole wheat pancakes can help induce relaxation, making it easier to fall asleep and stay asleep throughout the night.
In addition, some people say that eating a light snack before bed may benefit people struggling with insomnia or sleeping.
5. Balanced Blood Sugar Levels
Eating a balanced meal may help prevent swings in your blood sugar levels, which can lead to fatigue and other health issues when left unchecked.
Pancakes made with whole wheat flour may provide sustained energy throughout the night without spiking your blood sugar too high or too low. This can help you avoid waking up feeling groggy or sluggish.
6. Reduced Cravings
Eating pancakes before bed can help reduce cravings for unhealthy snacks and sugary drinks later in the evening.
Healthy pancakes can provide a balanced meal that can satisfy you, eliminating the need to indulge in late-night snacks or sweets.
7. Boosts Immunity
Pancakes are high in vitamins, minerals, and antioxidants, which can help boost your immune system.
These components can come from the ingredients used to make pancakes, such as whole wheat flour, eggs, and other nutritious toppings.
8. Improve Heart Health
If you use a healthy flour alternative, pancakes can contain low amounts of saturated fat and cholesterol, making them a good choice for people trying to improve their cardiovascular health.
In addition, certain toppings, such as fresh or frozen fruit, can provide additional antioxidants and other nutrients that may help reduce the risk of heart disease.
10 Helpful Tips When Eating Pancakes Before Bed
1. Use Whole-Grain Flour
Whole grain flours are more nutrient dense and can help provide sustained energy while you sleep.
Mix and match flour like white, brown rice, or oat flour.
2. Add Healthy Toppings
Toppings add flavour and texture but can also provide additional vitamins and minerals. Choose healthy toppings like fresh fruit, yoghurt, nuts, or nut butter to boost nutrition.
3. Limit Added Sugar
Be cautious of added sugars in syrups and sauces. Instead, opt for natural sweeteners like honey or maple syrup, which may provide additional antioxidants.
4. Choose Healthy Fats
Choose healthy fats such as coconut, avocado, or olive oil to fry your pancakes instead of butter or processed vegetable oils.
5. Check Your Portion Sizes
It’s essential to watch your portions when eating pancakes before bed. Limit yourself to one or two pancakes with the toppings of your choice.
6. Add Protein
Include a source of protein, such as eggs or Greek yoghurt, in your pancakes to help keep you satisfied throughout the night.
7. Don’t Overfill Yourself
Eating too close to bedtime can lead to indigestion and discomfort, so try not to overstuff yourself. Instead, ensure you’re eating a reasonable amount that won’t make you feel too full or bloated.
8. Don’t Forget To Hydrate
Drinking plenty of water before bedtime can aid digestion and help your body use the nutrients in the pancakes.
9. Make Time For Relaxation
Eating a healthy meal before bed should be coupled with relaxing activities such as reading, yoga, or meditation. This can help your body and mind wind down for a comfortable night’s sleep.
10. Be Creative!
Pancakes can be made in many ways, so get creative and make them your own! For example, try adding spices or extracts for a unique flavour or using different fruits and nuts as toppings.
3 Healthy Pancakes Recipes To Make Before Bed
1. Banana Coconut Pancakes
Ingredients: 1 ripe banana, two eggs, ½ cup unsweetened coconut flakes, ½ teaspoon of cinnamon and a pinch of salt.
Instructions: Mash the banana in a bowl until it is smooth. Add the eggs and whisk until combined. Stir in the coconut flakes, cinnamon and salt until everything is mixed. Heat a nonstick skillet over medium heat and grease with oil or butter. Pour ¼ cup of batter for each pancake into the pan and cook for about 2 minutes on each side. Serve with Greek yoghurt and fresh or frozen fruit.
2. Oatmeal Protein Pancakes
Ingredients: ½ cup oat flour, two tablespoons of whey protein, one baking powder, and ¼ teaspoon of salt.
Instructions: In a medium bowl, whisk the oat flour, protein powder, baking powder and salt until combined. Heat a nonstick skillet over medium heat and grease with oil or butter. Pour ¼ cup of batter for each pancake into the pan and cook for about 2 minutes on each side. Serve with Greek yoghurt and fresh or frozen fruit.
3. Zucchini-Pesto Pancakes
Ingredients: 1 cup of grated zucchini, two eggs, ½ cup almond flour, two tablespoons of pesto and a pinch of salt.
Instructions: In a medium bowl, whisk the zucchini, eggs and almond flour until combined. Stir in the pesto and salt until everything is mixed. Heat a nonstick skillet over medium heat and grease with oil or butter. Pour ¼ cup of batter for each pancake into the pan and cook for about 2 minutes on each side. Serve with Greek yoghurt and fresh or frozen fruit.
Enjoy these healthy pancakes before bed to help you get a good night’s rest! Eating right before bedtime can be tricky, but these recipes satisfy your hunger while providing nutrition for a restful night. Just remember to watch your portion sizes and remember to make time for relaxation.
FAQs
Is it OK to eat protein pancakes before bed?
Yes, protein pancakes can be a great option to eat before bed. However, watch your portions and add other healthy ingredients like fresh or frozen fruit, yoghurt, nuts or seeds.
Why do I crave pancakes at night?
Craving pancakes at night could indicate that your body needs more carbohydrates and protein. Eating pancakes can provide the nutrients you need for a restful sleep. Be sure to add healthy ingredients like fresh or frozen fruit, yoghurt, nuts or seeds.
Are overnight pancakes good?
Overnight pancakes can be an excellent option for a healthy snack before bed. To make them, prepare the batter the night before and store it in the refrigerator. Then heat up in the morning or right before bedtime and enjoy!