You have worked all day. You just had supper hours ago, but you’re still feeling hungry because your stomach is grumbling. Shall you eat something? Will it ruin your diet? or even worse, keep you awake all night?
It is one of the most typical night-time conflicts for any person who is willing to eat healthy, lose weight, or rest better. It is the golden rule, which we heard many times before: don’t eat after 8 PM. However, this is reality → “It is not about the time of eating. It is a matter of what you eat(4).”
Eating at night has been depicted as an evil practice over the years and has been credited with causing weight gain, indigestion, and bad sleep. However, recent science contradicts it, and healthy bedtime snacks can not only allow you to go to bed more comfortably, avoid nocturnal hunger, and even encourage metabolism through the night(1)(4).
Why Snacking Late At Night Is Not Bad Sometimes
We have been told that night eating is the bad thing to do to our diet, metabolism and sleep. However, science tells us that is not really so. In short:
Facts and Myths: Cracking the rule of no eating after 8PM
i) The myth: Eating late after 8PM can not make you fat.
ii) The reality: There is no point food turn into something that causes fattening. It is not a matter of the clock, it is what and how much you eat.
Gaining of weight is not an issue of when you eat, it is an issue of the constant intake of more calories than needed. It is what you eat (and how much) that really counts, as opposed to what is on the wall. Late dinners or snacks are not a sin of diet but a lifestyle need to the people having long working hours. Healthy bedtime snacks can be good for overall health, better sleep and diet(1)(2).
Fact: As found by research, night time snacking does not necessarily result in increase in fat unless the food taken is balanced as well as calorie-aware(4).
Sleep-Supporting Nutrients In Night-time Compatible Foods
The bedtime snacks should be nutritious and promote deeper and restful sleep.
- Tryptophan: An amino acid that enhances melatonin and serotonin (present in dairy products, turkey, and oats).
- Magnesium: Nervous system relaxes and makes one sleep (found in pumpkin seeds and almonds).
- Melatonin: It regulates the motion of sleep and wakefulness (found in tart cherries and walnuts).
- Complex carbs: Aid in the transportation of tryptophan to the brain, so that it might improve its sleep advantages.
The appropriate balance of these nutrients does not just satisfy nocturnal desires; it also plays a role in your body’s sleep chemistry.
Healthy Bedtime Snacks That Help Promote Weight And Better Sleep
There is no doubt that picking a bedtime snack can be a game starter not only between the bed but also at the belt too. The trick is to select the healthy bedtime snacks, the food that is nutrient-dense, soothing to the nervous system, and low in added sugar(2). The following snacks will help you find the appropriate middle ground between nighttime cravings, good sleep, and metabolic functions.
Some healthy bedtime snacks are discussed here:
1) Air-Popped Popcorn
Air-popped popcorn is one of the greatest low-carb and high-bulk snacks you can have at night. It also has lots of fiber due to using whole grain corn as its source, which makes you satisfied, yet you do not require a big amount. An ordinary 3cup portion of air-popped popcorn only has about 90-100 calories, thereby offering the ideal light supper snack prior to bedtime(8).
Crunch factor is also useful to control cravings, say you are the one who just wants to eat something to nibble. Popcorn is also considered to be one of the healthy bedtime snacks as compared to chips or sweet cereals, as it will not leave you feeling like you have a rock in your stomach, or feeling energetically charged because the blood sugar exists in your body, thus affecting your circadian rhythm of sleeping.
Well, therefore, to top it up a notch, you intend to do it without junk addition? Sprinkle with cinnamon to make them sweet or nutritional yeast, which tastes savory and is cheesy; each is low-calorie but adds so many nutrients. Leave out the butter and salt so that it is healthy and diet-friendly. Here you can buy Pop-corn maker:
2) Pineapple Cottage Cheese
Cottage cheese is a low-digestible food and an enviable source of protein that is powered by casein protein, the perfect protein in the overnight diet. It is known to be one of the healthy bedtime snacks. The body absorbs casein at a slow pace and hence is ideal during the hours of sleep, or when one needs their muscles to be repaired and replenished after a workout, or when one would like to maintain lean muscle mass during weight loss.
So now we will discuss the tropical twist: Pineapple. This sweet fruit not only refreshes you but has also been proven to increase melatonin (the hormone that contributes to your sleep-wake cycle) in a natural way. One study discovered that consuming pineapple elevated the natural melatonin markers in the body by more than 266 percent!
Cottage cheese & pineapple are a good, balanced option and one of the healthy bedtime snacks. They are natural sources of protein, which will make you feel full & satisfy your sweet tooth at the same time, and their nutrients will help you sleep better.
3) Fist of Walnuts or Pistachios
Walnuts and pistachios are the main heralds of the healthy bedtime snacks that are simple and comfortable to use, along with being very productive(5). These nuts taste good, besides having naturally occurring melatonin, which is the hormone that tells your brain that you should go to sleep. They contain nutrients that promote your daily rhythm, as opposed to most snacks; that’s why they are known to be one of the healthy bedtime snacks(8).
These two nuts also contain healthy fat content, especially omega-3 in walnuts and monounsaturated fats in pistachios(5). These fats assist in enhancing satiety, assist in cardiovascular health, and stabilize blood sugar levels during the night, after which the likelihood of waking up hungry is lower(4).
They are also great sources of magnesium, a mineral that helps relax the muscles and the nervous system so that a person can easily fall and stay asleep(5).
4) Almonds and Dark Chocolate
Dark chocolate with almonds is one of the best and healthiest bedtime snacks. The 85 percent+ dark chocolate is loaded with magnesium, which helps the body in deep sleep and relaxation of muscles. It also provides antioxidants such as flavonoids that are beneficial to the heart and the brain.
Dark chocolate, which aids in reducing the craving for sweet foods, and it does not lead to a sugar crash (which is common after typical desserts). Making the right selection of chocolate that contains a minimum amount of sugar and no additives contributes to staying clean and blood-sugar-free.
When combined with almonds, a source of omega-3 fatty acids, fiber, and protein, the chocolate snack will be more satiating and will slow down the breakdown of chocolate, which provides increasingly satisfying satisfaction and energy stability during the night.
Pro Tip: Go thin on the serving-sized piece (1-2 squares of dark chocolate), with 10-12 raw or dry-roasted almonds, and you will obtain the useful effect with a moderate number of calories.
Buy organic peanut butter here to add as a snack:
5) Pure Milk And A Touch Of Honey
It is one of the best and healthiest bedtime snacks to have. It is a natural source of tryptophan, an amino acid that aids the body to produce serotonin and melatonin, which are the two hormones that control your mood and sleep-wake pattern.
It also supplies a substantial portion of calcium that is needed in activating tryptophan as well as in promoting the production of melatonin. That is, raw milk can indeed calm you down and, even more impressively, make you go to sleep more quickly and sleep even better(8).
But organic manuka honey here:
6) Cottage Cheese with Cinnamon
The best and healthiest bedtime snacks include cottage cheese. In particular, when you are concerned with losing fat or retaining muscle. This is rich in casein (protein that takes a long time to digest), slowly releases amino acids to the body at night(10). This aids muscle recovery, increases night-time metabolism, and makes you feel full until the morning.
Having food cravings late at night might disturb your sleep, but cottage cheese prevents that as it provides a constant full source of protein and few carbohydrates(6).
Not only that, using cinnamon as a garnishing grabs the flavor without sugar but also improves the blood sugar regulation, which is helpful in maintaining the energy at the same level when you are resting(8). And it also provides an anti-inflammatory kick!
7) Hard Boiled Eggs – Protein And Choline To Aid Recovery And Tame The Brains
Eggs are fantastic and healthy bedtime snacks. Hard-boiled eggs are great healthy bedtime snacks, in case you are seeking something fast, light, and rich in protein. Eggs are a complete protein, i.e., they possess all the essential amino acids that your body requires to recover after exercise, balance hormones, and repair overnight(7)(8).
Yolk of the egg contain high amounts of choline, a nutrient which is highly relevant in the maintenance of the brain, learning ability, as well as the nervous system. It can also assist the brain to relax and turn into a deeply calm and restful state, which is ideal before going to bed.
8) Pumpkin Seeds
The seeds of the pumpkin are a high-energy and healthy bedtime snack, particularly if you have problems with sleepless nights, worry, or shoulder stiffness. They are extremely magnesium-rich minerals, which, in turn, relax the nervous system and help loosen muscles as well as decrease stress at night to help fall asleep faster and sleep better(8).
Tryptophan, being an amino acid found in these seeds, assists in increasing the level of melatonin (hormone of sleep) and serotonin (the happy hormone) in the body, and its combination with these seeds is the ideal formula for a better mood and sound sleep(8).
Pumpkin seeds are also a source of zinc and healthy fats, which smooth out the hormones, boost the immune response, and help your body to regenerate at night.
9) Avocado Toast
Avocados contain such healthy fats as monounsaturated fats that slow down the digestion process and prevent spikes and dips in blood sugar levels. They also have magnesium, which is a calming mineral that helps in relaxing the muscles, neurotransmission, and improved sleep. This is the reason it is known to be one of the best and healthiest bedtime snacks.
Avocado fiber (and whole-grain toast onto which it is spread) aids digestion/fullness/blood sugar levels as well, and thus it is an excellent choice to keep healthy even when you happen to feel hungry just before going to bed.
10) Berries Yogurt
Greek yogurt is not only a go-to snack in the fitness world but also a perfect and healthy bedtime snack to quench all food cravings that will not ruin your evening rest or your diet(7). It contains a lot of casein proteins that are a slow-digestible protein, which ensures you stay full even till the night without getting the midnight hunger pangs that are time-wasting as it interferes with sleep.
The Greek yogurt is rich in tryptophan, which is an amino acid that your body utilizes to produce serotonin and melatonin, which are essential hormones that induce mood and sleep cycle regulation. This is why it is a natural sleep supporter in a spoon!
With the help of berries (such as blueberries, raspberries, or even strawberries), this snack can be a bit upgraded and will be a healthy bedtime snack (4)(7). They bring a surge of natural sweetness, potent antioxidants, and dietary fiber, all of which do not raise blood sugar levels. That is why the combo is excellent when you need to settle the energy level and calm your system before sleeping.
Hack: Never opt for sweetened Greek yogurt, which contains hidden sugar. You may add a pinch of cinnamon or a spoonful of chia seeds to give some flavor and fiber(4).
Foods to Avoid Late at Night (Sleep and Diet Destroyers)
Snacks are not necessarily the same at bedtime in any case. On the one hand, eating the right food and healthy bedtime snacks will help you sleep better and not go off track with your goals, whereas on the other hand, the wrong foods will mess up your digestive system, affect the quality of sleep, and lead to the storage of fat.
Avoid sweet substances such as ice cream, sweetened granola, flavored yogurts, and dried fruits with sugar(6). These can shoot your energy level up and cause trouble with relaxing. In addition, do not take foods and desserts that contain caffeine, like chocolate bars, chocolate flavored ice cream, brownies, and mocha flavored shakes or yogurts. Small doses of caffeine can also ensure that you stay awake by inhibiting chemicals in your brain that induce sleepiness(5).
Foods that are spicy and oily are also to be avoided at night(6). They are likely to produce heartburn, indigestion, and increase your body temperature, which will disturb your sleep. Fried and oily food items also slow down the digestive process and may leave you feeling full to sleep well(4).
They should not eat heavy, greasy, or spicy food before going to bed, as it becomes difficult to sleep well. It also might reduce the level of melatonin, which is the sleeping hormone. Attempt to complete huge meals 2-3 hours ahead of bedtime at least. After that, if you want to eat something, go for healthy bedtime snacks. Should not eat foods such as burgers, fries, rich desserts, or a full takeout dinner late at night. Consuming an excess of sugar, fat, or caffeine late in the evening may result in sleeping disorders and even weight increase(4). When you are hungry and require a snack, choose something subtle, soothing, and nutritious, promoting rest.
Conclusion
When selecting the evening snack, it is important to select healthy bedtime snacks, yet the time at which it is taken is also significant. Snacking at least 30 to 60 minutes before you go to bed is perfect; it allows your body some time to start the digestion process, and it does not leave you feeling hungry once again(3). This will stabilize your blood sugar level and prevent night hunger, and will assist with better sleep and muscle recovery. Ensure that your snack is a light meal without eating too much.
Also, remember regular sleeping habits, besides healthy bedtime snacks. Attempt to have a common bedtime every day and eliminate using screens, caffeine, and alcohol a few hours before rest. You can relax with light stretching, a warm shower, or tea made of herbs. Together with a healthy snack, a calm routine may result in a deeper and more restful sleep.
So when you want something at night, you need not feel bad but just have something healthy. Post-dinner snack made of protein, fiber, or even calming ingredients such as magnesium or tryptophan could assist you to sleep better and maintain the desired direction in healthful results. The world of sweet dreams starts with intelligent bedtime manners.
Frequently Asked Questions (FAQs)
Q1) I am trying to lose weight, and I wonder whether I can eat snacks before going to bed?
Yes! Having healthy bedtime snacks before sleep can even help one lose weight as eating before bed makes one maintain the sugar level of the blood and avoid midnight binging. Seek low-calorie, high-protein, or fibre-based food that will make you feel full yet not overconsuming.
Q2) What is the number of calories that a night-time snack ought to possess?
Healthy bedtime snacks aim to consume 150 250 calories during a night snack. This will be sufficient to satisfy hunger and energise your body without burdening it up to bedtime.
Q3) Is it fine to eat fruits at bedtime?
Yes, you can have fruits with a low glycemic index, such as berries, cherries in moderation (before going to sleep). They contain plenty of fiber, antioxidants, and they can also aid in making melatonin, and are one of the healthy bedtime snacks.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4425165/
- https://academic.oup.com/sleep/article/47/Supplement_1/A68/7654326
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/#s3
- https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
- https://www.sciencedirect.com/science/article/pii/S0022316624000403
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7766425/#sec5-ijerph-17-09440
- https://nypost.com/2024/07/20/health/eating-this-one-fruit-every-day-leads-to-better-sleep-heart-health-new-research/
- https://www.mdpi.com/2072-6643/16/14/2376
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