We’ve all heard the advice: avoid eating after 8pm if you want a good night’s sleep. Late-night snacking can often lead to weight gain and digestive issues.
But what if you wake up in the middle of the night, stomach grumbling, and can’t get back to sleep?
Instead of tossing and turning, consider reaching for certain foods that could actually help you drift back to dreamland without worrying about added calories, sugar, or throwing you off balance.
Is a bedtime snack actually healthy?
Absolutely! Choosing a bedtime snack thoughtfully can benefit your health in several ways.
Primarily, it aids in hormone balance. Foods containing tryptophan and magnesium promote the production of serotonin and melatonin, which are crucial hormones for regulating sleep.
Magnesium is a mineral that naturally alleviates stress and helps to balance mood.
If you’re focused on gaining lean muscle mass, a Late-night snack that’s protein-rich supports overnight muscle repair, contributing to improved recovery, strength, and progress.
So, with careful selection, a bedtime snack can align with various health goals effectively !
What are Some of The Best Late-Night Snacks to Consider?
A recent study from Finland has indicated that certain fruits and vegetables, commonly found in the produce aisle, may have properties that aid in sleep.
Researchers have been exploring natural ways to improve sleep quality and duration, focusing on dietary sources rich in melatonin, antioxidants, and other compounds that influence sleep.
Along with fruit, here are some other food items that make a perfect healthy late night snack :
1. Bananas
Bananas are a powerhouse of sleep-inducing nutrients. They contain potassium and magnesium, which act as muscle relaxants.
Bananas also have tryptophan, an essential amino acid that converts to serotonin and melatonin in the brain, promoting relaxation and helping you fall asleep.
How to Enjoy: Simply eat a banana as is or mash it up and spread it on a slice of whole-grain toast for a bit of added fiber.
2. Almonds
Almonds are rich in magnesium, a mineral known to promote sleep by reducing inflammation and lowering cortisol levels, the stress hormone that can keep you awake.
They also contain protein, which can help maintain stable blood sugar levels overnight.
How to Enjoy: A small handful of almonds (about one ounce) can be a perfect portion. Avoid overly salted or flavored varieties to keep it healthy.
3. Cherries
Cherries, especially tart cherries, are one of the few natural sources of melatonin, the hormone that regulates your sleep-wake cycle.
Consuming cherries or cherry juice can help improve the duration and quality of your sleep.
How to Enjoy: A small bowl of fresh or dried cherries, or a glass of tart cherry juice before bed, can be very effective.
4. Oatmeal
While we often think of oatmeal as a breakfast food, it can also be a great evening snack.
Oats are a good source of melatonin and complex carbohydrates, which can help more tryptophan get into the brain. This can promote the production of serotonin and melatonin, making you feel relaxed and sleepy.
How to Enjoy: A small bowl of warm oatmeal made with milk (another source of tryptophan) can be soothing. Add a few slices of banana or a sprinkle of nuts for added sleep benefits.
5. Greek Yogurt
Greek yogurt is rich in protein and contains calcium, which plays a role in the production of melatonin.
The protein can help keep you feeling full throughout the night, preventing mid-sleep hunger pangs.
How to Enjoy: A few spoonfuls of plain Greek yogurt topped with a drizzle of honey or a handful of berries can be a delicious and effective late-night snack.
6. Kiwi
Kiwi is a surprising but effective sleep aid !
This fruit is packed with vitamins C and E, serotonin, and folate, all of which may contribute to better sleep. Studies have shown that consuming kiwi can improve sleep onset, duration, and efficiency.
How to Enjoy: One or two kiwis an hour before bed can be beneficial. Enjoy them sliced or scoop out the flesh with a spoon.
8. Pumpkin Seeds
Pumpkin seeds are a good source of magnesium, tryptophan, and zinc, which can help promote relaxation and improve sleep quality.
How to Enjoy: A small handful of roasted pumpkin seeds makes for a crunchy, satisfying snack.
9. Walnuts
Walnuts are another good source of tryptophan, as well as melatonin. They also contain healthy fats that are good for your heart.
How to Enjoy: A small handful of walnuts can be a simple, quick snack to enjoy before bed.
10. Popcorn
Plain, air-popped popcorn is low in calories and high in fiber, which can help keep you feeling full.
Just be sure to avoid heavy butter and salt, which can negate the health benefits.
How to Enjoy: A small bowl of air-popped popcorn seasoned with a little bit of olive oil and a sprinkle of sea salt
11. Avocados
Avocados are rich in healthy fats, which can help stabilize blood sugar levels throughout the night.
They also contain magnesium and potassium, minerals that support muscle relaxation and promote a sense of calm.
How to Enjoy: Mash half an avocado and spread it on whole grain toast for a satisfying snack. You can also sprinkle it with a pinch of sea salt and a squeeze of lemon juice for extra flavor.
12. Figs
Figs are a natural source of tryptophan, an amino acid that aids in the production of serotonin and melatonin – hormones that regulate sleep.
Eating a few dried figs or fresh figs before bed may contribute to better sleep quality.
How to Enjoy: Pair dried figs with a handful of nuts for a balanced snack, or enjoy fresh figs with a dollop of Greek yogurt for a creamy and nutritious treat.
13. Almond Milk
A warm glass of almond milk is not only soothing but also provides a dose of tryptophan and magnesium. It’s lower in calories compared to cow’s milk and can be a comforting bedtime ritual.
Adding a pinch of saffron to warm milk can enhance your sleep quality due to Saffron’s mild sedative properties and ability to increase melatonin levels.
How to Enjoy: Heat almond milk gently on the stove and add a dash of cinnamon or a teaspoon of honey for added flavor. Sip slowly and relax.
14. Hemp Seeds
Hemp seeds are packed with Rich in omega-3 fatty acids and gamma-linolenic acid (GLA), hemp seeds possess anti-inflammatory properties that can help reduce stress and anxiety levels, which are common barriers to a good night’s sleep.
These seeds also contain magnesium, a mineral known for its role in promoting muscle relaxation and regulating neurotransmitters involved in sleep regulation.
How to Enjoy: Mix hemp seeds into a bowl of yogurt with a drizzle of honey and some fresh berries. Alternatively, add them to a fruit smoothie for an extra boost of nutrients.
15. Chamomile Tea
While not a food, chamomile tea is a popular bedtime beverage known for its calming effects.
It contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness.
How to Enjoy: Brew a cup of chamomile tea and add a little bit of honey if you like (I know I do!)
Final Tips
P.S. : Aim to eat your snack at least an hour before bedtime to allow for digestion.
- Keep your late-night snacks small. Overeating before bed can cause discomfort and disrupt your sleep.
- Avoid Caffeine and Sugar, these can keep you awake or lead to restless sleep.
- Listen to Your Body, not everyone reacts to foods in the same way. Pay attention to how different snacks affect your sleep and adjust accordingly.
- Stay Hydrated ! Sometimes, thirst can be mistaken for hunger. Make sure you’re staying hydrated throughout the day and consider a small glass of water if you wake up feeling hungry.
- Try to maintain a consistent eating schedule throughout the day to avoid excessive hunger at night.
- Maintain healthy habits ! Incorporate other sleep-promoting habits such as reducing screen time before bed, keeping a regular sleep schedule, and creating a relaxing bedtime routine to ensure more restful sleep.
Reach for one of these sleep-friendly snacks and rest easy knowing you’re making a healthy choice for your body and your sleep.
By choosing the right foods, you can satisfy your late-night hunger and even improve your chances of getting back to sleep. So next time you find yourself awake at midnight,
Remember, moderation is key, and it’s important to listen to your body’s signals.
CITATION(S)
BLVCK LXTUS delivers content rooted in cutting-edge research and credible sources, guiding you confidently through your journey of empowerment and enlightenment.
Lehto, E., & Rissanen, H. (2024). Consumption of fruits and vegetables and its association with sleep duration among Finnish adult population: A nationwide cross-sectional study. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1319821
Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific journal of clinical nutrition, 20(2), 169–174.
