You don’t always have to fight the urge to snack before bedtime. You just need to stock up on smart options. Here are some smart options that will keep you full until the next day and help you sleep more soundly and wake up more rested.
Walnuts
The nutritional profile of a walnut is plentiful, contributing to calcium, magnesium, vitamin B, protein, and heart healthy fats.
- Research has found that consuming walnuts can help stave off Type 2 diabetes and other cardiometabolic risk factors.
Banana
Contains potassium, which is a natural muscle relaxant, helping to aid in a good night’s sleep
- Also has tryptophan, which improves mood and can assist in a restful night’s sleep.
- Cons: 15 grams of sugar, but most of that is natural and has less effect on blood sugar than refined sugars
Dried shiitake mushrooms
One of the best sources of plant-based vitamin D, which is integral to achieving a good night’s rest.
- Cook them before bed to increase absorption of vitamin D and ensure that melatonin is locked and loaded before bedtime.
Chocolate-covered nuts
Nuts satisfy hunger before bedtime, thanks to the blood-stabilizing protein and healthy fat coming from the nuts.
- Dark chocolate does contain caffeine, but it is very unlikely that you will consume a whole bar’s worth of it.
How to avoid bedtime hunger
Consume a sufficient amount of calories earlier in the day
- Aim to have 25-30 grams of protein at meals
- 3-5 servings of cruciferous or high-fiber vegetables at lunch and dinner
- Offer your body food at bedtime if hunger strikes
Greek yogurt with almonds and berries
A combination of protein, carbohydrates, and fat helps keep blood sugar balanced and keeps you from waking during the night due to the need for glucose
- Think of this as a breakfast food, but it’ll serve you just as well at night
Rice cake with peanut butter
Another great bedtime snack
