Just be sure to avoid alcohol and foods with high sugar, sodium, and caffeine contents. These tend to cause acid reflux or increase blood pressure which could disrupt sleep. If nightmares have been inflicting your sleep, consider also avoiding foods that may cause nightmares after 8 p. That said, nobody should feel bad for enjoying a midnight snack. Disclaimer: This article is for informational purposes only and should not be taken as medical advice.
All Things Snooze. Savory Late-Night Snacks There are a wide variety of healthy options for savory snack lovers. Popcorn When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? Hummus This Mediterranean chickpea-based favorite will keep you full for hours. Greek Yogurt Greek yogurt before bed will provide you with all of the protein you need to feel satisfied into the night.
Cottage Cheese Cottage cheese is a commonly overlooked source of protein and valuable nutrients. Fish Fatty fish like salmon and tuna provide the valuable combination of vitamin D and omega-3 that are critical for serotonin production. Avocado Toast Avocado toast may be a simple snack, but it has gained such a popular reputation for a reason. Bell Peppers While bell peppers are extremely rich in flavor by themselves, they are also some of the most versatile peppers out there. Oatmeal Like yogurt and cottage cheese, oatmeal is the ideal blank canvas for a variety of added flavors and nutrients.
Tofu Tofu is a soy-based protein that has become a favorite among vegetarians, vegans, and meat-eaters alike. Homemade Veggie Chips Since pre-packaged veggie chips are often just as unhealthy as potato chips, we recommend making your own homemade veggie chips. Almonds Almonds are highly nutritious nuts that provide your body with healthy fats as well as protein and magnesium. Walnuts Similar to almonds and pistachios, walnuts contain plenty of melatonin to help regulate your circadian rhythm.
Pineapple Not only is pineapple a delicious tropical treat, but it also provides our bodies with the melatonin that helps us sleep well.
Kiwi Kiwi is just as good for your sleep as it is for your taste buds. Watermelon A frequent cause of perceived hunger is actually dehydration.
Apples They say an apple a day keeps the doctor away, but should you eat an apple as a nighttime snack? Cereal Cereal for dinner? Tips For Late-Night Snacking If you want to curb unhealthy late-night cravings, there are some best practices to take into consideration. Besides snacking on healthy and nighttime-appropriate foods, you should also consider timing your snacks in a way that does not interfere with sleep.
This can vary from person to person, but typically you will want to avoid eating immediately before falling asleep. Others may have to have a cutoff time of two hours [before bed] because eating the food may cause acid reflux," Castillo says. It may take some trial and error, but giving yourself room to digest before bed can help prevent problems.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Be respectful, keep it civil and stay on topic. We delete comments that violate our policy , which we encourage you to read.
So while a bedtime snack isn't going to be the magic bullet to boost metabolism, it likely won't hurt your overall health goals — and can actually help you sleep more soundly and feel even better tomorrow.
The optimal bedtime snack should fall between to calories, Thole-Summers says, and include a mix of fiber-rich carbs and protein to fill you up. Try these seven dietitian-approved healthy bedtime snack ideas about two to three hours after dinner and 60 to 90 minutes before bed, and your BMR will say TIA. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins and fats, and to use the stored energy in food. Prepare your hummus-topped treat using a slice of high-fiber whole-wheat bread as the base.
Not only will this good grain add satisfying fiber to the mix, it may also help you score more zzz's. Magnesium, which wheat flour is a good source of , "has been shown to have a positive effect on the quality of sleep in adults with insomnia by extending the time they spent asleep," Thole-Summers says.
As the much-discussed Florida State University study reported , cottage cheese is a top-notch tuck-in snack. Eating 30 grams of protein about 60 minutes before bed appears to have a positive effect on muscle quality, metabolism and overall health," Thole-Summers says.
It's found in many fruits and vegetables including tart cherries and pomegranates, as well as grains, nuts and seeds," Batayneh says. They're also a good source of magnesium, which helps calm stress hormones and can promote sleep," Batayneh says.
The butters contain healthy fats that satiate your brain and body, Batayneh continues, just stick to one tablespoon to keep calories in check. By now, you've probably determined the time after which coffee will keep you buzzing all night long. If you're sensitive to caffeine, maybe you steer clear of green tea at night as well.
Per serving: Based on Original Turkey : 60 calories, 2. While most plant-based or vegan yogurts lack protein, [Kite Hill Greek-Style Plant-Based Yogurt] provides 11g per serving from almonds.
Almonds also contain magnesium, states Zhu, which can also help to promote sleep. Plus, it is also low in sugar and contains live active cultures to support good gut health.
Per serving: calories, 10 g fat 1 saturated , 8g carbs, 2g sugar, 10mg sodium, 4g fiber, 11g protein. Pistachios are one of the only foods that naturally contain melatonin while providing fiber and plant-based protein all in one food, shares Zhu. The protein and fiber combination will help keep you satiated and if you opt for pistachios with the shell on, the process of removing the shells can help you eat more mindfully. Plus, one serving [of pistachios] is under calories which is around the serving size to aim for when it comes to late-night snacks.
Per serving: calories, 13 g fat 1. Form protein is plant-based, made from organic pea, brown rice, and hemp proteins. It also includes good-for-you ingredients like flaxseed and maca. Whipping up a shake is a great idea if you're still hungry from working out earlier. The protein will help repair and grow your muscles as you sleep.
Plus, it's a delicious and low-sugar way to satisfy your sweet tooth. IQBars are filled with brain-health-boosting nutrients and six to eight grams of prebiotic fiber that can help support the gut microbiome. There's also no shortage of flavors: wild blueberry, matcha chai, and almond butter chip are just a few.
Per serving almond butter chip : calories, 12 g fat 2 g saturated , 17 g carbs, 1 g sugar, mg sodium, 8 g fiber, 12 g protein. Slice up an apple and dip it into one tablespoon of natural peanut butter. Per serving: calories, 8 g fat 1. This vegan option is still high in protein the base is made from coconut milk and pea protein , low in sugar, and high in heathy fats that will fill you up. Per serving: calories, 10 g fat 7 g saturated , 13 g carbs, 8 g sugar, 5 mg sodium, 1 g fiber, 10 g protein.
Jessica Crandall, RDN, spokesperson for the Academy of Nutrition and Dietetics, says this duo is chock full of filling protein and fiber with the added benefits of calcium and vitamin C. Buy single-serve four-ounce cups of cottage cheese to make your healthy late night snack prep super simple. Per serving: calories, 0 g fat 0 g saturated , 27 g carbs, 23 g sugar, mg sodium, 2. Almonds are high in protein and fiber as well as selenium and magnesium, says Crandall. This is good news for nut lovers, because while the protein and fiber fills you up, the magnesium may help you fall asleep.
Choose a bold flavor like wasabi—it really kicks your snack up a notch. Per serving: calories, 15 g fat 1 g saturated , 6 g carbs, 2 g sugar, mg sodium, 3 g fiber, 6 g protein. Tart cherries supply melatonin , which Gorin says helps regulate your internal clock and may be able to increase overall sleep efficiency.
She likes to snack on a quarter cup before bedtime. Per serving: calories, 0 g fat 0 g saturated , 24 g carbs, 19 g sugar, 10 mg sodium, 1 g fiber, 1 g protein. Toast a slice of whole-grain bread and top it with two tablespoons of guacamole for healthy fat. It comes in at 60 calories a slice and provides satiating protein and fiber.
Per serving: calories, 5 g fat 0.
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