10 Best Healthy Late Night Snacks
These are our favorite late-night snacks to satisfy those midnight cravings.
Cereal & Milk
One study found that eating high-glycemic carbohydrates, which most corn-cereals are, before you hit the leaba reduced the time taken to fall asleep. So, for all you insomniacs out there this may be the answer!
Note: Keep the serving sizes low, especially if you suffer from heartburn, as heavy meals can exacerbate the problem. The calcium in dairy plays a fundamental role in the production of the sleep hormone melatonin and acts as a natural relaxant for the body.
Bowl of Berries
It’s probably best to serve your berries Han Solo, or add some chopped nuts or granola, or a drop of milk.
Peanut butter contains an amino acid called tryptophan. Tryptophan gets converted in the brain to melatonin, which promotes sleepiness.
However, carbs like bread and jam are needed to make tryptophan more available to the brain. Therefore, it is the perfect combo for a pre-slumber snack.
Also, if you’re feeling extra fitspo you can opt for whole grain bread and sugar-free peanut butter.
Cheese & Crackers
Keep an eye on your portion sizes though as eating a lot of cheese can rack up your caloric intake. You may want to opt for whole grain crackers, which contain filling fiber.
You can try adding some grapes, apple slices, or whatever fruit you please.
Fun fact: Cheese has also been shown to increase the amount of time you spend in REM sleep. So, if you want to have some vivid dreams, stock up on the cheese!
Fresh Veggies & Dip
Any combination of raw carrots, broccoli florets, cucumber slices, celery, pepper, and many more can help eradicate that growl in your stomach.
If you want to enhance the flavor and get some calcium into you also, then use a dip made from low-fat cottage cheese, hummus, or Greek yogurt.
Three cups of air-popped popcorn have less than 100 calories and around 4 grams of fiber to satisfy that hunger. Skip out on the butter if you don’t want that dad bod.
Fresh Fruit & Nuts
Both fruit and nuts bring a lot of nutritional benefits to the table (if you pardon the pun) including vitamins, minerals, protein, complex carbs, healthy fats, and fiber.
• An apple with a handful of almonds.
• A banana with a dozen pecans.
• Or a pear with some walnuts.
• You can also try spreading peanut butter on banana slices (a favorite of mine) or dipping apple slices in almond butter.
It is a fantastic source of beta-glucan, which is a filling fiber that can help keep your cholesterol levels in check.
Try using some instant porridge with fat-free milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and some dried fruit. It will have you snoozing in no time.
Two Kiwis contain only about 93 calories, 5 grams of fiber, and 190% of your Vitamin C RDI.
Kiwis are also one of few fruits containing a substantial amount of serotonin, which is the nerve messenger that relaxes your body and helps you fall asleep better. It also helps you curb your carb cravings.
One ounce (28 grams) of shelled pistachios, has about 160 calories and about 6.5mg of melatonin.
The amount of melatonin typically recommended to aid sleep is 0.5mg – 5mg.
To Sum It All Up
Aim for minimally processed foods like your fruits, nuts, yogurt and eggs to make your tasty late-night munch.
Remember, the most important thing to keep in mind when making healthy laate-night snacks is to enjoy them, so feel free to experiment and see what works best for you.
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