A Nutritionist Shares Healthy Late-Night Snacks to Ensure Optimal Sleep


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We’re no strangers to late-night cravings. When the artificial glow is off, the refrigeratorWhen you call, your thoughts start to swirl. Sweet or savory? Crunchy and cold? Or Warm and buttery? Decisions, decisions. Be it a twilight Netflix binge, an after-hours party with friends, or a project with a tight deadline, hunger doesn’t discriminate. It’s a whim of our dynamic римание лс. But there’s good news! If you’re torn between satisfying your hunger and ensuring a peaceful slumber, there’s no need to choose. Healthy late-night snacks (and Drinks!) Can enhance a good night’s sleep.

In this guide, we’re exploring the world of nourishing late-night snacks—balanced bites designed for better sleep. Get the rundown on nutrients worth noshing on, why fats and protein are key, and soothing teas for restful zzz’s. Last but not least, if you’re worried about derailing your physique goals, fear not! We’re here to prove that a bedtime snack is a valuable ally.

The featured image comes from Sanetra Longno, our interview.

Edie Horstman

Edie is a nutrition coach and the founder of Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Is it healthy to have a snack at bedtime?

Yes! A bedtime snack—when chosen with nutrition in mind—can support a variety of health goals. It is crucial for many reasons. Hormone balance. Foods rich in TryptophanYou can also find out more about the following: MagnesiumSerotonin (think: Greek yogurt and pumpkin seeds) and melatonin are hormones that are produced by these foods. essential For regulating sleep patterns. A bedtime snack is also a great way to keep you awake. blood sugar levelsThis will prevent a sugar crash at night. Last but certainly not least, if you want to build lean muscle mass, then a protein-forward snackSupports overnight muscle repair, promoting progress, recovery, strength and.

Workout soothie_healthy late night snacks

No, a Bedtime Snack Won’t Derail Your Physique Goals

Contrary to popular misconceptions, a healthy snack before bed can help you sleep better. benefit your well-being. ResearchIt boosts sleep-regulating brain neurotransmitters, helps you to regulate your metabolism and prevents overeating. In other words, your late-night snack isn’t just about curbing cravings. It’s a mindful choice that aligns with a Holistic approachHealth and Wellness

Supports your metabolism

Consuming a Balanced snackPrevents the body from entering a Catabolic stateYou can sleep during the night. Are you trying to gain lean mass? This is especially important.

Prevents overeating on the next day

A late-night snack that is satisfying can help prevent overeating in the morning (and minimize Foods that are unhealthy).

Boosts sleep-regulating Neurotransmitters

Tryptophan and Magnesium facilitate the synthesis serotonin and Melatonin. These Neurotransmitters play a pivotal role in signaling it’s time to wind down. This leads to a more rejuvenating and restful sleep.

Remi sleep_healthy late night snacks

Avoiding certain foods for better sleep

While a bedtime snack won’t derail your health goals (and, in all reality, can be advantageous!Not all snacks have the same nutritional value. Scroll This list includesFoods high in cholesterol are the worst offenders. Foods high in caffeine—such as coffee ice cream and chocolate bars—should be avoided due to their stimulant effects. Spicy and acidic food, such as salsa or curry, can lead to indigestionThis makes it difficult to relax. Foods high in fat and grease (potato chip, heavy cheeses etc.) can also make it difficult to relax.These foods can cause discomfort and slow digestion when lying down. To improve sleep hygiene, avoid these foods as much as possible.

grain-free granola recipe_healthy late night snacks

Specific Nutrients to Help You Fall Sleep

What nutrients help you to fall asleep (and remain asleep)? Magnesium, tryptophan and melatonin are the trifecta. It’s a game changer to incorporate these into healthy late-night snacks.

  1. Magnesium: Magnesium is known for its muscle-relaxing properties, making it an excellent choice for a peaceful night’s sleep. Foods rich in magnesium—such as almonds, pumpkin seeds, and brown rice—are wholesome late-night options. Enjoy 1-2 rice cakes with nutbutter and pumpkin seeds. Add a touch of cinnamon.
  2. Tryptophan:As previously mentioned, tryptophan acts as a precursor for serotonin and melanin, which are both essential to sleep regulation. Turkey, poultry, and dairy are all great sources. Tryptophan. Snack on some turkey-and-cheese roll-ups to induce sleep.
  3. Melatonin:Melatonin regulates sleep-wake cycles. Include foods that boost your natural sleep cycle. melatonin levels, such as tart cherry juice or a small bowl of cherries, to help signal to your body that it’s time to wind down.
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Blood sugar balance is key to restful sleep

Focus on maintaining stable levels of nutrients. blood sugar levels. This will prevent sleep disruptions. How can you achieve this? Select ingredients that release toxins slowly and steadily. . Cottage cheese, sprouted grains and berries are all favorites. When in doubt, combine complex carbs with a source of protein and healthy fats—Greek yogurt with a sprinkle of chia seeds and GranolaOr a bowl of popcorn mixed together with pumpkin seeds, nuts, coconut flakes and unsweetened dried cherry.

Trail Mix, nuts, healthy snacks_healthy late night snacks

5 Nutritionist-Approved Bedtime Snack Ideas

Contrary to the myth, eating before bed can lead to weight gain. The right combination of healthy proteins and fats can help you achieve your health goals. Want some inspiration? You’ll find it here.

Vanilla Chia Pudding With Chestnut Honey & Berries.This late-night snack is packed with omega-3 fatty acid, fiber and a hint of sweetness. It curbs sweet cravings, without the sugar crash. Add a drizzle nut butter to give it extra staying power.

Avocado Toast with Jammy Egg.Want a savory treat before bed? This simple avocado toast is as balanced as it gets—fiber-rich carbs, healthy fats, and protein.

Healthy Oatmeal Cookie. Most nights, a cookie or two is just what the post-toddler-bedtime-routine ordered. These cookies have wholesome ingredients, a relatively low amount of sugar and coconut flakes or walnuts to add satiation.

Almond Butter Green Smoothie. Add a scoop of Vanilla protein powderThis smoothie is great for before bedtime. It’s naturally sweet, loaded with magnesium-loving greens, and comes together in minutes.

Grain-Free Zucchini Muffins. Crumble one of these on top of a bowl of Greek yogurt—or pop one in the air fryer and drizzle it with peanut butter—and your morning muffin just got a nighttime upgrade.

Tea_healthy late-night snacks

Herbal teas before bedtime

Consider drinking a soothing, warm cup of tea with your late-night snack. Bone broth…or a sleepy girl mocktail) before bed. Certain Herbal teas have properties that promote relaxation, signaling it’s time to hit the hay.

  1. Chamomile:Chamomile is known for its soothing and calming properties. calming effects. It contains antioxidants, which can help reduce anxiety and inflammation.
  2. Lavender:Lavender has been associated with relaxation for a long time. A cup of lavender tea can have calming effects on the nervous system, preparing your body and mind for a peaceful night’s sleep.
  3. Peppermint: Peppermint tea is a delicious tea that contains a variety of antioxidants. mentholIt is a natural muscle relaxant. Mint tea is a great way to relax your entire body after a stressful workday.
  4. Passionflower:Passionflower tea contains flavone chrysinIt may help you sleep more peacefully. It may help you to sleep more peacefully.
grain free zucchini muffins_healthy late-night snacks

Sleep-Friendly snacks are worth the hype

Ultimately, the key to a restful night’s sleep lies in creating a Be mindful of your nighttime routine. This includes the right snacks. By incorporating specific nutrients, and prioritizing blood glucose balance, you can improve both your sleep quality The following are some examples of how to get started:Overall health goals. Tonight, when you find yourself peering into the fridge, consider opting for a sleep-friendly snack—one that sets the stage for sweet dreams.

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