Eating high GI foods or too many calories before bed could also cause a person to gain weight. Some foods contain compounds, such as tryptophan and melatonin , that can help someone sleep. The following are healthy foods that someone could snack on if they are hungry in the evening.
However, it is important to note that late night snacking may lead to weight gain. People may wish to consider consulting with a health practitioner if they find they frequently crave a substantial amount of food at night.
In a small pilot study , Montmorency tart cherry juice increased sleep time and efficiency in people aged over 50 years with insomnia. According to the research, the procyanidins, melatonin, and tryptophan in tart cherries may be responsible for their sleep-promoting effect. Grocery stores sell tart or sour cherries, which are often in frozen form. A person could try eating them with natural yogurt, which also contains tryptophan, to help with sleep.
People can also buy Montmorency tart cherry juice from retailers. Turkey is a good source of the amino acid tryptophan, with light turkey meat containing higher amounts of the substance than darker turkey meat. Studies show that tryptophan has direct effects on sleep. It converts to serotonin and then melatonin, which works in the pineal gland to induce sleep. According to a study , eating carbohydrates can help people absorb tryptophan into the brain.
Therefore, using whole grain bread to make a turkey sandwich may help someone to sleep. Oats are a natural source of melatonin. Other cereals, such as wheat and barley, are also relatively good sources of this substance. Oats are also a healthy whole food containing vitamins , minerals, and fiber. However, if a person wishes to maintain a moderate weight, they should have a smaller portion of oats and avoid eating them regularly before bed, as this could lead to weight gain.
A 40 gram g portion of oats contains roughly calories. People can also try sprinkling cinnamon on their oatmeal. Yum, just yum. Per serving: 90 calories, 0 g fat 0 g saturated , 24 g carbs, 18 g sugar, 60 mg sodium, 2 g fiber, 1 g protein.
These bars can serve as a snack or as a light meal, and they aren't the snack bars you're used to. Slow Up bars were developed by a chef and inspired by restaurant dishes, hence the unique, savory flavors, like poblano black bean, red pepper pesto, and coconut curry. Per serving poblano black bean bar : calories, 17 g fat 2. Buckwheat is a naturally gluten-free nutritious seed that contains both fiber and protein.
ClusterBucks Buckwheat Granola clusters are low in sugar and also contain Reishi mushrooms, which can help support immunity, says Zhu. Per serving chocolate reishi : calories, 3. Protein is an important [factor] to consider for a late-night snack because it helps keep you full, says Zhu. Chomps Turkey Sticks are high in protein, low-fat, and sugar-free, which makes them a great snack any time of day, but especially for a late-night snack. 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.
Good fr the brain and the gut. Eggs: This is an incredibly versatile source and variety of snacks, especially for that late-night tuck-in. You can keep some hard-boiled eggs in the refrigerator, handy for a quick snack or turn them into egg salad as a spread for crackers.
If you are cholesterol conscious, eat only the egg white, which has 6 grams of hunger-satisfying protein, as well as vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Nuts Always keep a jar of mixed nuts almonds, walnuts, and pistachios handy so that when hunger strikes at odd timings you can grab a fistful of these mixed nuts guilt-free. They are a rich source of protein, vitamins, and other essential nutrients. Nutritionists claim that eating 1. Also, pistachios contain the highest melatonin content among plant foods and can help you sleep well.
Unsalted and unflavoured nuts are the healthiest. Another nut that you can have in a spread form is peanut butter spread evenly on a slice of toast, or multigrain bread, or whole wheat bread. Kiwis Kiwis are a light, satisfying snack that is rich in vitamin C. Peel and slice two kiwis, a natural source of serotonin, which promotes relaxation and gives a feeling of satiation. Tried a Kiwi Sandwich, ever?
Like yogurt, it serves as an excellent base for other tasty and nutritious foods. Consider adding walnuts, sliced apples, and maybe a little drizzle of honey to make it a tasty, filling bedtime snack.
Fatty fish like salmon and tuna provide the valuable combination of vitamin D and omega-3 that are critical for serotonin production. Avocado toast may be a simple snack, but it has gained such a popular reputation for a reason. While bell peppers are extremely rich in flavor by themselves, they are also some of the most versatile peppers out there. Like yogurt and cottage cheese, oatmeal is the ideal blank canvas for a variety of added flavors and nutrients.
Consider adding fruits, nuts, and a little brown sugar to a bowl of plain oatmeal for a filling and healthy late-night snack.
Johns Hopkins suggests eating oatmeal before bed, as it contains complex carbohydrates that trigger the release of serotonin.
Tofu is a soy-based protein that has become a favorite among vegetarians, vegans, and meat-eaters alike. While more research has yet to be done, studies have demonstrated a positive relationship between soy and relief of sleep disorders. Consider making a stir fry with veggies and tofu a couple of hours before bed for a healthy, robust, sleep-inducing meal.
Since pre-packaged veggie chips are often just as unhealthy as potato chips, we recommend making your own homemade veggie chips.
Oven bake or air fry sliced sweet potatoes, zucchini, or beets for a crunchy and nutritious snack that limits unnecessary calories. Add flavor and nutrients with nut butter, avocado, cheese, or fruit — the options are endless! Cover it in peanut or almond butter to give it an extra boost of protein. Celery with peanut butter and raisins — better known as ants on a log — is a fantastic snack for kids and adults alike!
Boiling or scrambling an egg before bed will provide you with the tryptophan needed to produce melatonin. Melatonin is the hormone that regulates sleep, so eating melatonin-rich foods is one of our favorite sleep hacks.
Not only are they a delicious, protein-rich treat that has been made into an equally popular ice cream flavor, but they are also one of the most melatonin-rich nuts. Almonds are highly nutritious nuts that provide your body with healthy fats as well as protein and magnesium. High sodium foods are known to contribute to poor sleep due to increased blood pressure and dehydration. Similar to almonds and pistachios, walnuts contain plenty of melatonin to help regulate your circadian rhythm.
They also contain nutrients that result in the production of serotonin , a valuable sleep- and mood-enhancing chemical. Try mixing walnuts into a nutrient-rich base, like yogurt or oatmeal, to add more flavor and nutritional value to your late-night snack. Whether peanut, almond, or cashew butter, top it off with a drizzle of honey to sweeten this protein-rich bedtime treat.
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