You're hungry and it's late at night. Perhaps you've just returned home after a long evening. Or maybe you're having trouble sleeping because your stomach won't quit rumbling.
You're in the kitchen for whatever reason, and you need to eat something nutritious as soon as possible. No need to look any further: These healthy selections are filling and, as an added benefit, are high in nutrients that may aid sleep.
Snacks for a Healthy Late-Night Meal
Jump to:
1. Milk and Cereal
You may save cereal first thing in the morning. However, it may also be a good late-night snack that can help you sleep.
According to one research, consuming high-glycemic carbohydrates before bed, which include many corn-based cereals, shortened the time it took for participants to fall asleep.
If you have heartburn, keep your portions short (your whole snack should be around 300 calories). Heavy meals might aggravate the condition. A half-cup of skim milk contains 45 calories, whereas a cup of cornflakes has 100 calories.
Calcium is found in dairy products, and it is this mineral that aids in the creation of the sleep hormone melatonin.
It also has a natural calming effect on the body.
2. Berries in a Bowl
You can't go wrong with a bowl of berries to satiate your sweet taste. Berries are high in fibre, which helps you feel full, and magnesium, a mineral that relaxes nerves and muscles to help you sleep faster.
Serve your berries simple or with a sprinkle of nuts or granola, as well as a splash of milk.
read also: 5 Health Benefits Of Chamomile Tea
3. Jelly with Peanut Butter
This childhood favourite is best enjoyed at night. This is why: Certain foods, such as peanut butter, contain tryptophan, an amino acid that is converted to melatonin in the brain and promotes drowsiness.
However, carbs such as bread and jelly are required to increase tryptophan availability in the brain. As a result, a PB&J is the ideal pre-bedtime snack, as it's both tasty and healthy (assuming you choose whole grain bread and natural PB without added sugar, which many brands do).
4. Crackers with Cheese
Say cheese and crackers when you're craving something savoury late at night. If you're trying to lose weight, keep an eye on your serving sizes since large slices of cheese may be heavy in calories and fat.
Also, choose whole-grain crackers with satisfying fibre. Add additional fresh grapes, apple pieces, or fresh vegetables if you need a bit extra volume to last till morning.
read also: 12 High Protein Snacks
5. Fruit and Yogurt
Yogurt is high in calcium, which has been linked to a better night's sleep. Just be sure to check the labels before you buy it since some types have a lot of added sugar, which are empty calories you don't need. Plain yoghurt with berries, chopped almonds, and antioxidant-rich honey is a good choice.
6. Sandwiches with Turkey
When all you want is a sandwich, start with lean protein like turkey and whole-grain bread, then top with a slice of tomato, lettuce, and a dab of mayo or mustard. Hunger pains will be sent packing thanks to the mix of protein and complex (that is, full) carbohydrates.
Allow yourself some time to digest the first half of the sandwich before moving on to the second: Being too full might also keep you awake.
read also: 10 Healthy Snacks Your Kids Will Love
7. Dip with Fresh Veggies
Fresh vegetables are the answer if you're looking for something crisp and low-calorie. Raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes, in any combination, can assist to calm your stomach. With a dip prepared from basic low-fat cottage cheese or Greek yoghurt, you can enhance the taste while also getting a good dose of z's-inducing calcium.
8. Popcorn
Popcorn is an excellent afternoon snack since you can eat a lot of it without gaining weight. In reality, 3 cups of air-popped popcorn contain fewer than 100 calories and roughly 4 grammes of fibre, which will help you to feel full. To reduce calories, omit the butter and replace it with dried spices for a flavour boost that adds almost no calories.
9. Nuts with fresh fruit
Fruit and nuts don't take much work to prepare, so this is a great alternative when you're hungry and fatigued. Furthermore, both fruit and nuts provide a variety of nutritional advantages, such as vitamins, minerals, protein, complex carbohydrates, healthy fats, and fibre.
The end result is a nutritious combo that will keep you content long enough for you to fall asleep.
An apple with a handful of almonds, a banana (a natural source of melatonin) and a dozen pecans, or a pear with a few walnuts are all delicious combinations. If you're short of nuts, you may use peanut butter on banana slices or almond butter on apple slices. If your almond butter is too firm and thick to dip, heat a spoonful or two in the microwave for 30 seconds or until melted.
10. Oatmeal
For a restless night, a warm, relaxing bowl of oats can be just the thing.
Oatmeal is a good source of satisfying fibre, including beta-glucan, which may help lower cholesterol levels.
Steel-cut oats are popular because of their distinct texture and taste, but they require a long time to cook. Instead, use fat-free or low-fat milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and one-quarter cup of unsweetened dried fruit to make plain instant oatmeal.
Check out some of our other blog posts now!
