When it comes to snacking within an hour or two of your bedtime, there’s a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning in can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging in high-fat comfort calories.
Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that’s about 40% veggies, 40% carbs, and 20% protein.
Contents
A bowl of cereal
Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We’re talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that’s easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.
Cherries
Cherries are one of the few foods that naturally contain melatonin, which helps control your body’s internal clock. This sleep-promoting hormone lowers body temperature and helps induce drowsiness. A recent study found that adults who drank two daily glasses of tart cherry juice slept 40 minutes longer on average and had up to a 6% increase in sleep efficiency. Try a small bowl of fresh cherries or a glass of tart cherry juice before bed to help you get some shut-eye.
An apple with a spoonful of peanut butter
Apples have lots of fiber and a satisfying crunch. “The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach,” says Brill.
Banana
Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they’re the perfect late-night nosh if you’ve already cleaned up your kitchen. You won’t leave behind any dishes or utensils to wash!
Strawberry shake
Blend kefir (it’s like a liquid yogurt), strawberries, and a teaspoon of honey for a refreshing protein shake that’s also chock-full of digestion-enhancing probiotics.
Crackers
For a nutty snack, try Ak-mak crackers (made of stone-ground sesame seeds), multigrain Wasa crackers, or low-fat rye mini toasts. Spread on some hummus or light cheese, or eat with a small slice of lean lunch meat.
Popcorn
Choose 100-calorie packs of 94% fat-free microwave popcorn. Or air-pop your own. Skip the butter. Instead, raid your spice cabinet: Use lime powder for tang, cayenne pepper for heat, or a dash of cinnamon for sweetness.
Dark chocolate
The darker the better. Chocolate made with at least 70% cacao contains less sugar and more antioxidants than its milky cousin.
Almonds
If you want a quick snack before bed that doesn’t require any prep work, grab a handful of almonds. They’re a rich source of the sleep-supporting amino acid tryptophan, as well as the nutrient magnesium, a natural muscle relaxer. Plus, the protein in almonds will keep you full all night. Keep a simple trail mix recipe of almonds, dried tart cherries, toasted coconut flakes, and sunflower seeds on hand for a sleep-enhancing snack.
Almonds
If you want a quick snack before bed that doesn’t require any prep work, grab a handful of almonds. They’re a rich source of the sleep-supporting amino acid tryptophan, as well as the nutrient magnesium, a natural muscle relaxer. Plus, the protein in almonds will keep you full all night. Keep a simple trail mix recipe of almonds, dried tart cherries, toasted coconut flakes, and sunflower seeds on hand for a sleep-enhancing snack.
Lavender Tea
Lavender is used in many products such as candles, oils, sprays, and lotions as a sleep promoter. You can also unwind by simply drinking a glass of decaffeinated lavender tea to help you feel relaxed and calm. Despite the overwhelming amounts of lavender-containing products designed for sleep, lavender is not a cure for insomnia. However, studies have shown that it has calming properties that allow many to fall asleep more easily. Try making our lavender syrup and stirring it in a glass of hot or iced decaf tea.
Tips
Avoid anything fatty, spicy, super sugary, or caffeinated.
Capsaicin, which makes food spicy, can cause indigestion and discomfort, which wrecks your sleep. And foods with a lot of oil or fat (like deep-fried anything) will also take forever to digest. Not only will this keep you up, but it also means those acidic stomach juices are around for longer while your body is horizontal, which can cause acid reflux.
A good nighttime snack would be around 200 calories with complex carbs and protein.
Complex carbohydrates like whole-grain breads are great because they release serotonin when digested, which helps calm you down. And adding a little protein will keep you full until breakfast. Drink a big glass of water or a cup of hot tea (decaf), to help you feel full and hydrated.
