April 13,2021
Should you snack at night?
It’s just past midnight, your stomach is growling, and your mind wanders to your pantry. Should you give in to your craving? That depends. Late-night or midnight snacking isn’t usually a great idea—especially if you are intermittent fasting—but sometimes you need a little something to tide you over until breakfast. And that’s OK if you make a healthy choice
If you know you’re not going to sleep because you’re hungry, then having a snack might be a good idea. But if nighttime snacking is becoming the rule and not the exception, take a closer look at your eating habits and food choices during the day. From sweet to savory and everything in between, here are 5 healthy late-night snacks nutritionists actually recommend.
1. A glass of Milk
This may sound like a snore, and that’s kind of the point. Milk is rich in an amino acid called tryptophan that helps produce melatonin and serotonin, which ultimately helps you sleep! Melatonin is a naturally occurring hormone that tells your body it’s time for bed. The mood chemical serotonin soothes the anxiety that may get in the way of a good night’s sleep. Milk is also high in protein which keeps you feeling fuller longer!
2. A handful of Nuts
Photo from Tom Hermans
Eating around 10 to 12 almonds, peanuts, cashews, or walnuts is a great way to take the edge off pre-bedtime hunger. Nuts are rich in good-for-you fats, protein, and fiber, all of which promote feelings of satiety. Don’t feel like counting? Nuts are available in 100-calorie packs which do the counting for you!
3. An Apple with 1 tablespoon of peanut butter
Photo from Priscilla Du Preez
This can be a great midnight snack if you have a sweet tooth, says Bauer. Peanut butter is high in protein and healthy fats to keep you feeling full! A carb like an apple or a banana should always be paired with a protein like nuts or nut butter!
4. A mug of herbal tea
Photo from Manki Kim
Herbal, caffeine-free teas come in assorted flavors—honey-vanilla, peppermint, sweet cinnamon spice, and hazelnut—and can soothe a sweet tooth! Plus, a steaming cup of cinnamon and banana tea is one of the strangest (but effective) insomnia cures out there.
5. Popcorn
Three cups of air-popped popcorn with no oil makes for a great midnight snack! You get a lot of popcorn for very little calories, plus a lot of fiber. Just make sure it’s not doused in artery-clogging butter like you get at movie theaters. Instead, spice it up by misting the popcorn with oil and sprinkling with one or two tablespoons of parmesan cheese!
Late-Night Snacks to Skip
There are some snacks to avoid before bed. Eating late can affect the quality of sleep, especially if you eat things that cause reflux or heartburn. And eating too much can lead to bloat or gassiness, which also get in the way of a good night’s sleep. Skip the chocolate too - chocolate has caffeine which can make it more difficult for you to fall asleep.
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