Late-night eating has been shown to be associated with weight gain and poor sleep, according to research. While we do not recommend eating before bed, selecting the proper meals may not only satisfy those late-night cravings but can also help you sleep better.
Late-night eating has been shown to be associated with weight gain and poor sleep, according to research. While we do not recommend eating before bed, selecting the appropriate meals may not only satisfy late-night appetites but may also help to enhance the quality of your night's sleep as well. A selection of our favorite sweet and savory late night snacks to keep you full is included, as well as some suggestions from sports nutritionist and dietitian James Lucas III, MS RD, CSSD, who works in the field of sports nutrition.
1. Apple Chips
You may satisfy your need for something sweet and crunchy without reaching for a box of cookies when you go for a bag of baked apple chips. Their fiber content is high, and they are not too sweet.
2. Applesauce
Apples are a simple fruit to digest, and in applesauce form, it becomes more enjoyable to eat when accompanied with a handful of walnuts and a pinch of cinnamon. Orexin is a neurotransmitter that is important for keeping the body awake and initiating sleep. Naturally sweet foods such as applesauce help to decrease orexin levels.
3. Blueberries with low-fat or Greek yogurt
Yogurt is high in probiotics, which are living bacteria that aid in digestion. It also contains tryptophan, which helps to regulate the body's natural sleep-wake cycle by promoting sleep. When yogurt is consumed with fruit (a carbohydrate), tryptophan is able to penetrate the blood-brain barrier more effectively.
4. Tart Cherry Juice
Instead of soda, try a glass of tart cherry juice, which is high in melatonin, which may help you sleep better, and polyphenolic chemicals, which can help you fight inflammation.
5. Grapes
A wonderful snack when you're wanting something sweet, grapes are also high in melatonin, which helps you sleep better at night. Fresh grapes are also a delicious snack, particularly during the warmer months.
6. Almond Butter
Consider having an almond butter spoonful instead of going for the frosting jar. Almond butter is a good source of healthful fat that may help to reduce the risk of heart disease.
7. Milk and cereal
Making a low-sugar cereal and low-fat milk combination is a healthy snack choice for late-night munching. When consumed with milk, the high-glycemic carbohydrates in cereal help people fall asleep quicker, while the calcium in milk stimulates the synthesis of melatonin.
8. Fruit and nuts
Fresh fruit is high in vitamins, minerals, and fiber, and it is a great way to keep you full without adding any more sweets to your diet. It also helps your body relax as it prepares for sleep. Protein-rich nuts, such as almonds and walnuts, are a wonderful addition to any diet.
9. Toast with whole grain and peanut butter
The combination of fiber from the bread with protein and unsaturated fats from peanut butter (or any nut butter) helps to maintain stable blood sugar levels during sleeping.
10. Apple slices or bananas with peanut butter
Apples and bananas are high in fiber and beneficial carbohydrates for the body, and when combined with peanut butter, they assist to regulate blood sugar levels.
11. Mixture for the Trail
Dried fruits and nuts are combined in trail mix to provide a satisfying snack that is high in fibre and nutrients. Avoid trail mixes that include chocolate if at all possible. In spite of the fact that dark chocolate, in particular, is beneficial to one's health, it does contain theobromine, a stimulant that raises heart rate and induces insomnia even in little amounts. If you do decide to indulge in some dark chocolate, be sure it has at least 70% cacao.
12. Fruit Snacks
Fresh fruit blended and frozen into popsicles is a delicious alternative for ice cream, providing vitamins from the fruit and avoiding the use of heavy cream or additional sugar while still providing a sweet pleasure without the extra calories.
13. Cottage Cheese & Fruit
Cottage cheese, which is high in protein and low in fat, contains significant amounts of tryptophan, which may aid in falling asleep. Incorporating fresh fruit provides an additional dose of sweetness to satiate your sweet appetite.
14. Oatmeal
Oats are high in fiber, which helps you feel full longer, and beta-glucan, which helps you keep your cholesterol levels under control. Oats are also high in the hormone melatonin, which helps to calm the body and promote sleep.
15. Nuts that have been toasted
To satisfy those desires for crunch, toasted nuts are an excellent alternative. Almonds, walnuts, pecan snacks, cashews, and any other kind of nut is a healthy snack that you can enjoy without worrying about gaining weight.
16. Pistachios
Pistachios are rich in protein and melatonin, and they are a good source of fiber. Even a little amount may help to satisfy a late-night desire while also assisting with sleep induction.
17. Popcorn
To satisfy those desires for crunchy snacking, popcorn, especially stovetop popcorn, is a fantastic complex carbohydrate snack that is easy to make. Popcorn is a low-calorie snack that can be sprinkled with anything from salt and pepper to cinnamon and honey to make it more interesting.
A half of a turkey sandwich
A little sandwich made with whole-grain bread, turkey, lettuce, tomato, and a little mayonnaise may be exactly the thing to fill you up and put you to sleep after a long day.
18. Edamame
This crispy vegetable is a substantial snack that tastes excellent when seasoned with a pinch of sea salt. If you like salty snacks, edamame is an excellent source of tryptophan and a filling alternative to potato chips.
19. Crusty crackers with melted cheese
The carbohydrate in crackers digests more slowly, while the fat and protein in cheese help us feel fuller for longer.
20. Veggies, tortilla chips, and hummus
It is beneficial to snack on hummus and fresh vegetables or tortilla chips since the vitamins and minerals in vegetables such as carrots and bell peppers assist to strengthen your immune system, and hummus is an excellent source of protein.
21. Tomatoes with cream cheese on a piece of toast
Tomatoes contain trace levels of melatonin; when combined with a little quantity of cream cheese over whole-grain bread, calcium-enriched cream, and complex carbs, this snack provides a satisfying filling meal.
22. Pumpkin Seeds that have been roasted
Pumpkin seeds are an excellent source of tryptophan, which may aid in the process of falling asleep and staying asleep. Season with spices such as sea salt, garlic powder, or cinnamon to bring out the best in the dish.
23. Chips made with kale
When you're wanting a crunchy, salty snack, kale chips are the ideal solution. Kale is a good source of calcium, which is necessary for the production of melatonin, which helps you sleep better at night.
24. Tuna & Crackers is a classic combination
Tuna is high in omega-3 fatty acids, protein, and vitamin B6, which helps to promote sleep by increasing melatonin synthesis. The complex carbohydrates included in whole-grain crackers also help to raise the body's tryptophan levels.
25. Eggs, either boiled or scrambled
Eggs are a nutrient-dense food that also happens to be a natural source of melatonin and tryptophan, among other things. Additionally, the additional protein will allow you to maintain a healthy blood-sugar balance as you sleep.
What Causes Cravings and Where Do They Come From?
Cravings are intense cravings for particular foods, which are often high-fat, high-sugar snacks, such as chocolate. These desires may be triggered by the body's natural cycle, thirst, or staying up late at night. The foods we desire may also be an indication that our bodies are deficient in particular nutrients, which could explain why we crave them.
What foods should you avoid consuming at night?
Foods rich in fat, sugar, and salt should be avoided. These kinds of meals are more difficult to digest, which makes it more difficult to fall asleep and remain asleep at night.
Eat More Healthfully, Sleep More Soundly
To get a better night's sleep, stay away from junk food that is rich in fat, sugar, and salt, and instead choose healthy snacks that will keep you full without weighing you down.
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