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. On the other hand, trying to catch shuteye when your stomach is making scary growling sounds isn't a smart idea, either. Your sleep quality will suffer, and you'll feel tired and famished in the morning—both of which can lead you to overdo it and mess up your healthy-eating plans. The solution: Reach for one of these low-calorie, sleep-inducing snacks that won't have you wake up feeling bloated, suggests Philadelphia-based nutritionist Janet Brill, Ph.D., R.D., author of Blood Pressure Down. (Learn how bone broth can help you lose weight with the Bone Broth Diet.)
Sure, it's processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill. MORE: 5 Ways Eating Cheese Can Help You Lose Weight 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. MORE: The Best Cereal for Weight Loss For about 100 to 150 calories, you get the relaxing powers of tryptophan from the dairy, as well as satisfying protein, says Brill. Plus, yogurt can help calm your stomach, so you're less likely to wake up with heartburn or indigestion and instead can score a good night's rest.
Two Slices of White-Meat Turkey Turkey is loaded with sleep-inducing tryptophan (no wonder you're so sleepy after those massive holiday dinners, right?) and low-fat, high-quality protein, says Brill. A few slices won't run you more than 100 calories. 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. Nonfat Chocolate Pudding Cup We're totally loving this one—the creamy chocolate pudding goes down easy, but it doesn't contain the fat that can sit in your belly like a rock all night. One single-serve pack racks up about 90 calories. Super-nutritious with lots of crunch, these little orange guys will fill you up long enough so you doze off, says Brill. And all for four fat-free calories per carrot. 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! Now that you know the best snacks for late-night healthy eating, check out the worst foods to eat close to bedtime, plus healthy sleep habits that will make it easier to fall asleep and wake up feeling rested.Need to sleep better? Try eating right before bed.We know, we know ... thanks to a lot of research on the topic, conventional wisdom says we shouldn't eat before bed, lest we gain weight and stay awake. (Recent research suggests that people who ate their main meal of the day earlier than others lost 25 percent more weight than the later eaters.) But some snacks, such as those rich in carbohydrates, could help you sleep better, according to Alissa Rumsey, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. It turns out insulin -- a hormone that affects your metabolism -- can play a role. "Insulin can influence a sleep regulatory part of your circadian rhythm," Rumsey told HuffPost.
"Eating something that promotes insulin secretion, such as carbohydrates, might help promote a healthy circadian pattern." A rise in blood sugar causes a rise in insulin, which can help tryptophan enter your brain and bring on sleep. You shouldn't carbo-load, Rumsey said, but rather eat one small, balanced carbohydrate-protein snack to feel the effects without impacting your weight. "In terms of promoting sleep, it should be a small snack -- no more than 150 to 200 calories. It should be carbs plus a little bit of protein," she said, adding that some foods naturally contain tryptophan, such as dairy, which can help, too. "I’ll tell someone to have a cup of cereal with some milk in it, a small snack like that, or some whole grain crackers with a wedge of cheese. Keep it small and not have it be high in fat or a really high protein meal. It should be more carbohydrates." Also, be sure to avoid foods that contain caffeine, such as chocolate and some decaffeinated teas (which can still affect those who are sensitive to caffeine).
Here is a week's worth of healthful, nutritious snacks that can help you have a restful night: Do you want to be more mindful about eating healthy foods that’ll keep your mind and body at their best? Sign up for our newsletter and join our Eat Well, Feel Great challenge to learn how to fuel your body in the healthiest way possible. We’ll deliver tips, challenges and advice to your inbox every day. Clarification: A previous statement from Alissa Rumsey has been updated to clarify that a rise in blood sugar is not the result of, but rather produces, a rise in insulin. Photo by DrGrounds/Getty ImagesSome nights you just need a little something. Whether your stomach is growling so loudly that you know you won't be able to sleep, or dinner just didn't do it, a snack will not only satisfy you, but can also promote better slumber. To avoid turning this nosh into a fourth meal, cap snacks at 150 to 200 calories, advises registered dietitian Mary Hartley, MPH. Here are 10 ideas to try—eat 'em and sleep.
Let's Stay In Touch Keep this field blank Enter your email address You may unsubscribe at any time. Whole Grain Graham Cracker Topped With Cottage Cheese And Sliced KiwiWhy it works: This carb and protein duo lulls you to sleep. Cottage cheese is a surprisingly good source of protein, which helps create the sleep-promoting amino acid tryptophan. Crackers have carbohydrates that boost tryptophan's availability to the brain. Then top it with kiwi, which a 2011 study linked with longer snooze time in problem sleepers, possibly because its antioxidants may regulate neurotransmitters that control slumber.Small Bowl Of RicePhoto by Whitetag/Getty ImagesWhy it works: New research in PLOS One shows that a diet a containing rice is associated with a decreased risk of poor sleep by up to 46%, compared to bread (which had no effect) or noodles (which made sleep quality worse). High glycemic index foods like rice may improve tryptophan and melatonin production, say researchers.
Plus, "it's soothing and satisfying," says registered dietitian nutritionist Christine Palumbo. Have leftover rice in the fridge? Warm it in the microwave and top with a dash of milk.Ham And Cheese Roll UpWhy it works: A small slice of cheese and one slice of tryptophan-packed ham will only set you back around 100 calories, enough to stop late-night stomach rumbles, but not so much that it will pack on the pounds. And it may benefit your waistline later, too: Cheese is full of casein proteins, which, when eaten 30 minutes before bed have been found to improve your metabolism the next day, according to one study in the British Journal of Nutrition.Tart Cherry JuiceWhy it works: Older adults suffering from insomnia who drank 8 ounces of tart cherry juice twice daily slept 85 minutes longer compared to a placebo, found a small preliminary study from Louisiana State University. The fruit is a rich source of melatonin, a sleep-regulating hormone, as well as antioxidants that control zzz-zapping inflammation.
If the taste is too intense, mix with sparkling water.MORE: 100 Little Tips To Sleep Better Every NightHandful Of WalnutsWhy it works: Just like cherry juice, walnuts are rife with melatonin—and eating them has been proven to increase levels in your blood, according a study in Nutrition. That's just the thing you need to improve your sleep-wake cycle, so you can drift off with ease. One caveat, notes Hartley: Nuts are high in calories, so stick to a one-ounce serving (14 walnut halves) that clocks in at 185 calories.Spiced PopcornPhoto by Brett Stevens/Getty ImagesWhy it works: At only 30 calories a cup, air-popped popcorn is an ideal late-night-TV-watching snack food. The carbs in popcorn stimulate the release of insulin, which has been proven to control your circadian clock, according to a new study on mice published in the journal Cell Reports. Dust with cinnamon or paprika; both spices have been shown to give your metabolism a boost.Whole Grain Toast With Almond ButterWhy it works: One tablespoon of almond butter offers up a good dose of magnesium;
deficiency of the mineral has been linked to insomnia and muscle cramps, which can disrupt sleep. (Some reports show that nearly 70% of adults don't consume enough magnesium.) Whole grains also contain magnesium, as well as those all-important snooze-promoting carbs.Banana SmoothiePhoto by HandmadePictures/Getty ImagesWhy it works: A blend of banana and low-fat milk, this smoothie supplies vitamin D and calcium. These two nutrients have been associated with decreased odds of having problems falling and staying asleep—17 and 16%, respectively, per a study in the Journal of Sleep Research. Adding the banana to the mix provides sweetness without added sugar, plus it's an excellent source of magnesium and B6, a vitamin that aids your body in making serotonin, a relaxing neurotransmitter. (Try these other 6 smoothies for fatigue, bloating, and other everyday ailments.)Ginger Tea With Dried DatesWhy it works: Sleep experts love the idea of drinking nighttime tea because it sets up a sleep ritual that tells your brain it's time to turn off and go to bed.