We all get the late night munchies, but as tempting as late night snacks may be, it’s important to realize that eating before sleeping should be done with caution. Not only can unhealthy snacking lead to weight gain, but they’re also more likely to disrupt your sleep and damage your overall sleep quality.
If you often feel like eating right before bed, it’s possible to come up with a couple of healthy snacks that can contribute to a positive night’s sleep. Here’s everything you need to know about late night snacking:
Why do we crave food late at night?
According to one 2018 study, your cravings late at night can be indicative of deeper trouble, in the form of the night-eating syndrome, or NES. This usually occurs to a person who eats more than 25% of their daily calories at night.
People with NES consume excessively after dinner and can struggle with midnight cravings, and struggle with irregular moods, obesity, and energy crashes throughout the day.
What are the healthiest late-night snacks you can eat?
If you are craving something to munch on before you go to bed at night, indulging in some healthy snacks can actually positively contribute to your rest. If you’re eating before bed, here is a list of sleep-inducing late-night snacks that are recommended by experts:
Tart cherries: cherries contain melatonin, which is a hormone commonly associated with sleep. Cherries also contain something known as procyanidin B-2, which can protect the tryptophan in your blood and enable it to produce a healthy amount of melatonin.
Kiwis: An underrated superfood, kiwis actually contain significant amounts of serotonin, as well as 190% of your daily recommended intake of vitamin C. In one study, participants who ate kiwis daily for a month spent 35% less time tossing and turning in bed, going straight to sleep instead.
Crackers with cheese: Craving something slightly more substantial? Snacks that offer a good balance between carbs and protein, such as whole-grain crackers paired with cheese, can help make tryptophan more easily accessible for your brain.
Greek yogurt: Both plain and Greek yogurt are good sources of protein, and more specifically casein, which has been shown to reduce the hunger you experience when you wake up in the morning. Pair with some berries or peaches for an extra healthy snack.
Foods to avoid for a good night’s sleep
Foods that are high in sugar or processed foods can be particularly disruptive to your sleep. Fatty foods such as potato chips and ice cream are what we’re most drawn to during the night, but unfortunately, this can result in acid reflux.
Avoiding junk food is just one bad habit you need to avoid before bedtime. To keep your sleep as comfortable as possible, you’ll also want to maintain other healthy sleep hygiene habits. These include:
Avoid blue light present in your phones and other devices before going to bed.
Keep your bedroom comfy, with cooler temperatures and comfy bedding.
Workout a few hours before your bed - this will help you get to sleep faster in the evening.
Take a warm shower before tucking yourself in for the night, to ensure you’re going to keep cool and comfy.
Choosing your bedtime snacks carefully can ensure your sleep quality goes uninterrupted through the night. By picking nutritious snacks to consume before going to bed, not only do you improve your chances of falling asleep quickly, you’ll also find many of the nutrients present in these foods can be good for your general wellbeing, too. You’re going to rest better in no time.
