A healthy snack consisting of fruits, eggs, and edamame could offer health advantages, especially when consumed late at night. There are various elements present in these foods that could potentially improve your sleep quality. Despite the late hour, your tummy is growling.
The task at hand is to identify foods that are fast, flavorful, and won’t lead to weight gain, as recent scientific research suggests that consuming food late at night may impede efforts to manage one’s weight.
It is generally acceptable to have a small snack with under 200 calories at night if you are genuinely hungry. Certain snacks might also include substances that can enhance your sleep. Check out these top late-night snack ideas that are both excellent and healthy.
It might be worth contemplating the inclusion of either Montmorency tart cherries or their juice in your choices of late-night snacks.
Some older research implies that they could improve the quality of your sleep. Additionally, they possess anti-inflammatory properties and might guard against ailments related to inflammation, such as heart disease and arthritis.
A group of elderly individuals experiencing insomnia consumed either 8 ounces (240 milliliters) of 100% tart cherry juice or a placebo beverage during breakfast and before sleeping. According to an on-site sleep examination conducted after a period of 2 weeks, the participants who drank cherry juice slept approximately 1.5 hours more at night than those in the placebo group.
Despite their low melatonin content, tart cherries do possess procyanidin B-2, a phytochemical that safeguards the amino acid tryptophan in your bloodstream. This amino acid serves as a precursor to melatonin, which promotes sleep.
In each glass of 100% tart cherry juice that measures 8-oz (240-ml), there are 159 calories, whereas a 1/4-cup (40 g) serving of dried tart cherries has 133 calories.
According to research, tart cherries and their juice can be a perfect option for a bedtime snack, as they may promote better sleep. An intake of 240 milliliters (eight ounces) of 100% pure tart cherry juice or 40 grams (1/4 cup) of dried tart cherries contains less than 160 calories.
Consuming a small banana coated with a tablespoon (16 g) of plain almond butter not only creates a delicious 190-calorie combo but also potentially aids in sleep. According to research conducted on healthy men, eating two bananas led to a greater than 4 times surge in blood melatonin levels within two hours.
Several fruits lack serotonin, but bananas are an exception as they contain a considerable amount of it which is later converted by the body into melatonin. Additionally, almonds and almond butter have some melatonin content and are rich in beneficial nutrients including vitamin E, magnesium, and healthy fats.
Eating a banana with almond butter can enhance the production of melatonin in your body, promoting healthy sleep, and it only contains approximately 190 calories.
With a fuzzy skin covering, the sweet and sour kiwi fruit is a low-calorie and nutritious option. A pair of these fruits contain 84 calories, 4 g of fiber, and 142% RDI of vitamin C. Moreover, they may also aid in achieving a restful sleep.
In a study that involved 24 adults who had trouble sleeping, the effectiveness of kiwifruit was evaluated. For each night, the participants consumed two kiwis one hour before bedtime. To monitor their sleep, the participants used sleep diaries and sleep wristwatches.
People experienced a 35% reduction in the time it took them to doze off after a month, as well as a 13% increase in sleep duration and a 5% improvement in sleep quality. Kiwis are among the limited selection of fruits that feature a generous quantity of serotonin, a neurotransmitter that induces relaxation and promotes quicker slumber. Additionally, serotonin assists in suppressing carbohydrate cravings.
Despite the need for larger research to validate the sleep-enhancing properties of kiwi fruit, there are still multiple reasons to relish this delicious fruit. Kiwis serve as a refreshing and satiating snack, loaded with vitamin C, that only contains 84 calories when two peeled kiwis are consumed. Additionally, they are an innate source of serotonin that not only aids in relaxation but also assists in reducing appetite.
Consuming a snack high in protein prior to sleeping can aid in muscle repair and decrease age-related muscle loss, especially when combined with regular exercise. Including protein-rich milk in smoothies is a convenient and delicious option.
To illustrate, you can create a tropical delight with just 8 oz. (240 ml) of low-fat milk and 2/3 cups (110 g) of frozen pineapple, containing approximately 160 calories. Moreover, milk is a valuable source of tryptophan, which forms both serotonin and melatonin in the body to promote sleep.
As well, pineapple elevates levels of melatonin.
By consuming a smoothie made with milk, one can obtain protein for repairing muscles and tryptophan, which aids in producing brain chemicals to promote sleep. If one opts for an 8-oz (240-ml) serving comprising of low-fat milk and pineapple, it will only provide around 160 calories.
These sweet-tart berries possess a red-orange hue that implies their abundance of antioxidants, such as carotenoids. A 2-week trial conducted in 2008 measured the effects of consuming either 4 oz (120 ml) of goji berry juice or a placebo beverage among the participants.
The goji berry group reported an improvement in sleeping quality for over 80% of individuals and around 70% found it easier to wake up, with roughly 50% feeling less exhausted. Conversely, participants in the placebo group did not report any positive effects.
Although goji berries make a nutritious and effortless snack, further extensive research is necessary to substantiate their sleep-enhancing effects.
They can be consumed as a snack like raisins or mixed in with cereal or trail mix. Goji berries are known for being rich in antioxidants and may potentially assist with achieving quality sleep. Therefore, consuming a 1/4-cup (40 g) of dried goji berries results in 139.6 calories.
Consuming snacks that contain both carbohydrates and protein, such as whole grain crackers and cheese, can effectively maintain stable blood sugar levels. Additionally, incorporating a tryptophan-rich food like cheese with a carbohydrate-based snack like crackers can enhance the availability of tryptophan to the brain and improve sleep quality.
Indicating that the substance has the ability to produce serotonin and melatonin, which assist with sleeping. Consuming a portion consisting of 4 crackers made from whole wheat (16 g) and one piece of reduced-fat Cheddar cheese (28 g) will amount to roughly 150 calories.
By consuming both cheese protein and cracker carbs, blood sugar levels can be stabilized and sleep-supportive chemicals can be produced in the brain. Additionally, consuming four crackers and one reduced-fat cheese stick weighing 28 g only amounts to 150 calories.
Having hot cereal is not limited to breakfast as it can also serve as a relaxing option at night. Oatmeal and other whole grain cereals can provide the body with fiber and offer more nutrients compared to pre-packaged breakfast options.
You can also think outside the box by turning cooked barley or whole-grain rice into hot cereal with the addition of milk and toppings like cinnamon, nuts, or dried fruit. Prepare whole grains that require longer cooking times in advance and store them in your fridge for a few days. Simply add a bit of water and reheat the grains when you’re ready for a late-night snack.
If you add 1/4-cup (61 g) of nonfat Greek yogurt to your cooked oatmeal, it will give you an extra 37 calories and some protein. You can make a nutritious late-night snack by mixing any cooked whole grain with milk or toppings.
8. Hummus and Whole Grain Crackers or Veggies
Chickpeas are a beloved food for a reason as they contain high levels of protein, specifically three grams per two tablespoons, as stated by Dr. Daryl Gioffre, a New York City nutritionist and author of Get Off Your Acid. Additionally, lysine is abundant in chickpeas while the amino acid methionine is prevalent in tahini.
When you combine chickpeas and tahini to make hummus, which individually are incomplete proteins, they form a complete protein. The significance of complete proteins is noteworthy, you may wonder why.
In essence, hummus prevents hunger pangs, allowing for a more comfortable sleep. Gioffre suggests using hummus as a dip for raw vegetables or Ezekiel bread as a late-night snack option. We wouldn’t object.
9. Popcorn
The aim is to satisfy your desire for food without overloading yourself. This is where popcorn becomes beneficial. The crisply addictive and salty snack is inherently light, with around 100 calories per three-cup serving, allowing you to snack without feeling sluggish before going to sleep.
Additionally, the issue of complex carbohydrates arises once more. Opting for a whole-grain snack before bed will provide longer-lasting satisfaction compared to a cookie or bowl of ice cream, despite the latter options’ allure. To prioritize your health, consider purchasing an air popper – a device that utilizes air, rather than oil or butter, to pop corn kernels.
10. Low-fat Greek Yogurt and Fruit
Prior to this, we were aware that Greek yogurt is a fantastic protein source, but what we didn’t realize was its potential to aid in getting a good night’s sleep. With the assistance of the calcium present in yogurt, your brain can effectively use tryptophan and melatonin. Additionally, as per the University of Pennsylvania’s findings from a sleep study, it may even extend the duration of your sleep.
To avoid disrupting your blood sugar levels, opt for fresh fruit and crunchy chia seeds instead of sugary sweetener. Additionally, if fatty foods tend to cause heartburn and indigestion for you, it’s best to choose a low-fat option.
11. A Peanut Butter and Jelly Sandwich
Did you ever think that our childhood snack could be the perfect choice for a midnight munch? The answer lies in the fact that peanut butter is a rich source of tryptophan, which is an amino acid responsible for inducing sleep. Furthermore, complex carbohydrates enhance the availability of tryptophan to the brain. Therefore, merging peanut butter’s high protein content with complex carbs forms a powerful concoction that guarantees restful sleep.
12. Pumpkin Seeds
Do you know what is both crispy and savory, and can help you fall asleep easily? It’s none other than pumpkin seeds. As per the American Sleep Association, these seeds contain magnesium and tryptophan, which are both sleep-promoting elements. Additionally, they are rich in zinc, which aids in the conversion of tryptophan into serotonin by the brain. Moreover, they are gratifyingly crunchy and tasty.
13. Bananas and Peanut Butter
Recall when your track coach from high school advised you to consume bananas to avoid or alleviate leg cramps? This is because potassium, which assists in muscle relaxation, is present in bananas. According to the Cleveland Clinic, pairing it with peanut butter makes for a successful late-night snack, as it is not only tasty but also rich in healthy fats that will keep you satisfied.
Although you can simply spread PB over a ripe banana, why not fashion a nutritious dessert with just two ingredients by combining the two? (Alternatively, give these natural banana bites a go.)
14. A Handful of Nuts
For those who are lazy, like us, cooking and washing dishes just for a quick snack may not be appealing. However, a quick fix to this is munching on a small portion of nuts, which are rich in protein and beneficial fats and require no cooking.
According to Gioffre, organic nuts are highly nutritious and can aid in regulating blood sugar levels, reducing inflammation, suppressing hunger, promoting weight loss and decreasing the risk of cardiovascular disease. His preferred types are raw almonds, pistachios and macadamias, which contain healthy fats that optimize brain function and promote fat burning.
Furthermore, as per the National Sleep Foundation, almonds and walnuts hold the hormone melatonin which regulates sleep. However, it is essential to consume only a few as a quarter cup may provide around 200 calories.
15. Almond Butter
Regarding nuts, almond butter is just as convenient for those who prefer to grab a snack and go or snooze. Additionally, consuming a quarter cup of almonds provides 24 percent of your daily recommended magnesium intake, as well as tryptophan and potassium, making them an obvious choice for satisfying late-night cravings.
As bedtime approaches, magnesium can aid in relaxing and unwinding. According to Cedars-Sinai Medical Center, almond butter is beneficial for you at any point during the day due to its heart-healthy monounsaturated fats, vitamins, and minerals. If the almond butter you select is unprocessed and free of added sugar, it possesses the same advantages as whole almonds.
16. A Turkey Sandwich
The memory of your Uncle Bill dozing off abruptly during the Thanksgiving dinner will stick with you forever. This might have been caused by the turkey, known for its high concentration of tryptophan, a chemical that boosts serotonin production, which makes it an ideal choice for a late-night snack.
According to Northwestern Medicine, you can add complex carbohydrates by pairing it with whole-grain bread, jasmine rice or sweet potatoes. Alternatively, you can choose a low-calorie option by layering some slices in a lettuce wrap.
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