To eat or not to eat before bedtime has been a debate for some time now. Most experts recommend not eating late at night because it can contribute to obesity, and even make it harder for you to fall asleep. However, if you must have a snack before heading to bed, there are healthier options you can grab. In fact, research shows that these healthy bedtime snacks may even provide some benefits like shrinking your belly, better mood, and improved cognitive function.
The key to picking the perfect bedtime snack is to pay attention to the calories you are consuming. You may be tempted to grab a high-calorie snack like chips or cookies. However, these contribute to poor sleep quality. Instead, you should opt for low-calorie snacks such as fruit, nuts, seeds and oatmeal. Consuming low-calorie carbohydrate or protein snacks 30 minutes before bed can help boost your metabolism in the morning, according to a study.
Here are some healthy options, if you want a quick snack before bed:
Almonds and bananas are both great sources of magnesium, which is just what you need to help you get a good night’s rest. Just one serving size of a banana and one ounce of almonds provides just over 100 milligrams of magnesium, Sleep Foundation notes. Bananas also contain potassium, which is also great for improving sleep quality.
Before you head to bed, try a protein smoothie. According to research, drinking whey or casein protein shakes before bed can spur a higher rate of muscle synthesis. If you like to workout in the evenings, paring these smoothies with your exercise routine may even provide additional benefits.
If you are vegan or want to avoid consuming dairy, there are also vegan options you can try. In fact, mixing your protein powder with almond milk or water can provide you with a lower-calorie option.
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Who says oatmeal is only for breakfast? Whether hot or cold, oatmeal can help prepare your body for sleep and keep you full throughout the night so that you don’t feel the urge to wake up in the middle of the night for a snack. Oats contain magnesium and melatonin, also known as the sleep hormone.
For something quick and easy, whip up a batch of overnight oats with dried fruits and seeds. This makes for a perfect bedtime snack that is quick and easy.
You can never go wrong with fruit, which is an essential way to provide your body with the vitamins and minerals it needs. Pineapple, oranges and blueberries are a good place to start. These fruits increase melatonin production about two hours after consumption, research notes.
Kiwis are another great option to consume before bedtime. One study shows that adults with sleep problems were able to fall asleep faster, sleep for longer, and experience better sleep quality after four weeks of eating kiwis before bed.
Looking to keep your sugar consumption to a minimum? Try drinking a glass of tart cherry juice an hour before bed or adding tart cherries to your protein smoothie, oatmeal or yogurt. Cherries contain melatonin, which can improve sleep quality and reduce the symptoms of insomnia.
Looking for the perfect bedtime snack? Grab a handful of nuts and seeds.
Pistachios contain the highest amount of melatonin in the nut family. Pistachios are also rich in tryptophan, an amino acid that is related to sleep quality.
Not a fan of pistachios? Pumpkin seeds, sesame seeds, cashews and walnuts are all good options before bed. You can even sprinkle these nuts and seeds over your oats or yogurt.
Calcium makes it easier to fall asleep and leads to more restorative sleep. A surefire way to get the calcium your body needs is through yogurt, which also contains protein, vitamin B6, vitamin B12 and magnesium. All contribute to a better night’s rest.
Opting for plain or reduced sugar options is your best bet because many yogurts contain added sugar.
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While we are on the subject of bedtime snacks, we can’t forget to mention the foods you should avoid before bed. Steer clear of these foods, which can cause an upset stomach or keep you from falling asleep according to Sleep Foundation:
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