{"id":6771,"date":"2020-09-08T10:40:26","date_gmt":"2020-09-08T17:40:26","guid":{"rendered":"https:\/\/zomasleep.com\/blog\/?p=6771"},"modified":"2023-08-18T09:33:09","modified_gmt":"2023-08-18T16:33:09","slug":"healthy-late-night-snacks","status":"publish","type":"post","link":"https:\/\/zomasleep.com\/blog\/healthy-late-night-snacks","title":{"rendered":"7 Healthy Late Night Snacks"},"content":{"rendered":"

When hunger strikes before bed, you might want to reach for some junk food to satisfy your craving. Such foods are tasty and require little to no preparation. However, these foods not only lack the necessary vitamins and minerals<\/a> but might prevent you from drifting off if they contain high amounts of sugar or carbohydrates.<\/p>\n

The right foods can promote better sleep instead of preventing it. Make sure to keep your snacks light, as a heavy meal can cause indigestion and acid reflux.<\/p>\n

Water<\/h2>\n

Before reaching for a snack, consider a glass of water first. Sometimes we confuse thirst with hunger signals, so you might overeat and avoid addressing the real issue.<\/p>\n

The amount of water we need daily\u00a0varies. Women require about 11.5 cups of water every day, while men have to drink about 15.5 cups of water. We get about 20 percent of our daily water intake from food and other beverages such as milk.<\/p>\n

Should you drink a glass of water before bed<\/a>? While having a glass before bedtime might mean a late-night bathroom run, a dry throat and thoughts of water can keep you from falling asleep. If your thirst is distracting, it\u2019s better to sate it.<\/p>\n

“The ideal amount of water for those prone to waking up in the middle of the night is only a couple of sips. Otherwise too much water can trigger you to wake up at night to use the bathroom, disturbing sleep quality,” says Brittany Ford, RHN.\u00a0<\/span><\/p>\n

Protein Shakes<\/h2>\n

Instead of sugary and fatty food like ice cream, try a protein shake if you crave something chilled, filling, and slightly sweet. A protein shake before bed<\/a>\u00a0can maintain muscle mass and encourage muscle growth.<\/p>\n

We advise against a protein powder with too much sugar, since that can keep you up past your bedtime. Aside from that, feel free to get creative. Toss in a handful of almonds or tart cherries\u2014both are rich in melatonin and on our list of the best foods for sleep<\/a>.<\/p>\n

Yogurt<\/h2>\n

A good yogurt<\/a> has a mix of protein, calcium, magnesium, vitamin B12, and fatty acids to keep healthy. Yogurts with a high amount of protein, at least 5 grams of protein\u00a0per serving, help satiate your appetite, and prevent overeating.<\/p>\n

Try unsweetened varieties to avoid loading up on added sugars. If you have a sweet tooth, top some plain yogurt with berries or other fresh fruit.<\/p>\n

If you want to feel full before you go to bed, consider Greek yogurt, which contains around twice as much protein<\/a>\u00a0as normal yogurt. Some varieties may contain as much as 16g protein.<\/p>\n

Be careful when it comes to frozen yogurt. There\u2019s no restrictions or government standards on the term, so many frozen yogurts aren\u2019t actually yogurt. While there are healthy frozen yogurts, other varieties are just sweet creamy treat with little nutritional value.<\/p>\n

Apple Slices<\/h2>\n

Apples are one of the top fruit choices worldwide, ranking in the top three<\/a>. The fruit is a good source of fiber and vitamin C. Apples fill you up<\/a>\u00a0without greatly increasing your caloric intake, thanks to the fruit\u2019s water weight.<\/p>\n

If you don\u2019t want to take the time to cut up an apple or lack the fridge space for fresh fruit, try baked apple chips, a packet of freeze-dried apples, or a cup of unsweetened applesauce.<\/p>\n

You can also dip your apple slices in cinnamon almond butter or plain old peanut butter. Not only do you get more protein with your snack, but peanut butter and other nuts are linked<\/a>\u00a0to a reduced risk of heart disease and type 2 diabetes. Cottage cheese is another potential dip that\u2019s high in lean protein.<\/p>\n

Almonds<\/h2>\n

Almonds are rich in<\/a>\u00a0vitamin E, fiber, calcium, and monounsaturated fats. They\u2019re also high in magnesium, a mineral that helps regulate muscle and nerve functions.<\/p>\n

Eating almonds may alleviate symptoms of\u00a0insomnia. Almonds contain high amounts of melatonin, a hormone involved in our sleep-wake cycle.<\/p>\n

A 2019 study observed<\/a>\u00a0almost 450 students, the majority of whom reported insomnia symptoms. The students ate 10 almonds a day for two weeks, and a significant percentage reported better sleep. An earlier 2016 study with rats<\/a>\u00a0noted that almonds could have sedative effects.<\/p>\n

You can eat plain almonds as a snack, or try a cup of unsweetened almond milk or a couple of spoonfuls of almond butter.<\/span><\/p>\n

A jar of almond butter can be expensive, but you can save money by making some at home.<\/p>\n

Take about a pound of dry roasted and grind them in a food processor or blender on low speed. Gradually increase the speed, pausing occasionally to make sure there are no large pieces.<\/p>\n

After a few minutes, you should have a paste. The paste will become smoother the more you blend it, so feel free to experiment for the perfect consistency. You can also add spices such as cinnamon, nutmeg, curry powder, or a few drops of vanilla extract. Almond butter is good on toast, fruit, and oatmeal.<\/p>\n

Oatmeal<\/h2>\n

While you might think of oatmeal as a breakfast food, it\u2019s also an excellent healthy snack to cap off your day. Oatmeal\u2019s high amounts of fiber<\/a>\u00a0will keep you feeling full, and you can sweeten it up with some fresh fruit or spice it with a dash of cinnamon. We recommend steel-cut oatmeal, which is relatively unprocessed without any added sugars and flavorings.<\/p>\n

Whole-grain oats are also a complex carbohydrate<\/a>. While simple carbs aren\u2019t bad, complex carbs are preferred because they take longer for your body to break down into fuel.<\/p>\n

If oatmeal isn\u2019t for you, consider another whole-grain food. Try a cup of unseasoned brown rice, whole-grain crackers with light cheese, or toasted whole-grain bread with a simple spread or a drizzle of olive oil, <\/span>linked to a healthy heart<\/span><\/a>.<\/span><\/p>\n

Trail Mix<\/h2>\n

You don\u2019t have to hike to enjoy some trail mix, and a custom-made trail mix is a great way to combine our other snack ideas. A well-balanced trail mix contains proteins, healthy fats, a good amount of carbs, and natural sugars.<\/p>\n

Many people start with nuts, grains, and dried fruit. Raisins are a good choice\u2014melatonin is in grapes<\/a>\u00a0and grape-related foods. Other potential ingredients include:<\/p>\n