Research found that your snack’s quality and portion size matter more than the timing.
Nutrient-rich snacks under 340 calories are not associated with an increased health risk.
High-calorie, low-nutrient snacks before bedtime may raise the risk of chronic diseases like cancer or diabetes.
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Nuts
Nutsare rich in fiber, protein, healthy fats, vitamins, and minerals.
Greek Yogurt With Berries
Low-fat, plainGreek yogurtis low in calories yet high in protein.
Greek yogurt is also high in calcium, which research shows may affect sleep quality and keep bones strong.
Eggs
Eggs are a convenient, easy-to-prepare source of protein.
It’s also rich in tryptophan, making it a good option for a midnight snack.
One cup of low-fat cottage cheese provides 163 calories and 28 g of protein.
Pair it with fruit and a few nuts for extra fiber and healthy fats for a balanced snack.
However, more studies are needed to link isoflavones and sleep.
Two tablespoons of hummus with fresh carrots provide:
7.
Tart Cherry Juice
Tart cherry juice from Montmorency cherries may help improve sleep in people withinsomnia.
An 8-ounce glass of 100% tart cherry juice contains 159 calories.
Cheese and Whole-Grain Crackers
Cheese and crackers balance protein, fiber, and whole grains to promote satiety.
Cheese contains tryptophan, which can help improve sleep quality.
Smoothie
Blend low-fat milk, bananas, oats, nut butter, and cinnamon to create a sleep-promoting smoothie.
This combination provides fiber, calcium, and tryptophan, while thecinnamonadds a touch of warming spice.
Turkey Sandwich
Lean turkey meat is naturally high in protein, especially tryptophan.
One cup of cooked oatmeal contains:
12.
It also contains isoflavones, which may boost sleep quality.
One-half cup shelled edamame provides:
13.
Many whole-grain cereals also contain wheat and melatonin, which helps you fall asleep faster.
Popcorn
Popcorn is a low-calorie, high-fiber snack that helps satisfy hunger.
Two cups popped contain 2 g of protein and 2 g of fiber for just 62 calories.
Drizzle it witholive oiland sprinkle it with a pinch of salt and pepper to boost healthy fats and flavor.
Additionally, foods rich in minerals like potassium, calcium, and magnesium may improve sleep quality.
Other late-night snacks to support weight loss include:
Which Midnight Snacks Wont Give You Heartburn?
Late-night snacking less than three to four hours before bed is generally discouraged, as it can worsenheartburn.
All foods on our list, except cherry tart juice, are heartburn-friendly.
Sleeping with your head elevated at least six inches can also help to minimize heartburn after late-night snacking.
This helps prevent digested food from backing up into your esophagus.
What Causes Late-Night Food Cravings?
Boredom, lack of sleep, undereating, and stress can trigger midnight cravings.
It’s best to stop consuming alcohol at least four hours before bedtime.
Drinking too close to the time you go to sleep can lead to disrupted sleep and frequent awakenings.
As a general rule, aim for snacks under 340 calories.
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