We’ve all been there: It’s an hour before bed and you find yourself hungry. Or at least, you find yourself craving something to eat—which isn’t exactly the same thing as hunger, but you know you’re not able to relax without satisfying yourself.
Most people avoid late night snacks (or at least, try to avoid late night snacks) because they think it will give them indigestion if they eat right before bed, or too many calories followed by sleep can lead to weight gain. This doesn’t have to be the case. People who gain weight from bedtime snacking are taking in an excess number of calories, often because they’re snacking out of boredom instead of true hunger.
If you’re hungry late at night, consider whether you need to be eating more during the day. When hunger does strike at bedtime, aim for a small portion of nutritionally balanced food combinations. These four snacks are great options:
Cheese with whole-grain crackers and fruit
No, you don’t have to put together an entire cheeseboard before bed. Instead, take a small piece of cheese, such as an individually portioned string cheese, and pair it with a few crackers and grapes. The cheese, particularly if you opt for mozzarella, contains tryptophan, an amino acid that your body uses to regulate sleep. Pairing it with the carbohydrates in the crackers will help the tryptophan reach your brain. Plus, a little bit of fruit can boost the fiber content while adding a bit of the sweetness you’re craving late at night without indulging in processed sugar.
A handful of walnuts or pistachios
Nuts make a great late-night snack because they have the double benefit of plant-based protein and fiber, which can stave off hunger without eating too large a volume of food. Walnuts and pistachios are especially good because they naturally contain melatonin, commonly known as your sleep hormone for the way it influences your sleep-wake cycle. If you can, get walnuts or pistachios in their shells so you have to crack them as you eat, which slows you down and eliminates any nighttime boredom that could be making you crave a snack.
Popcorn
If you’re somebody who craves a crunchy, salty snack late at night, opt for popcorn instead of chips or pretzels. Popcorn is a whole grain, and its complex carbohydrates release the hormone serotonin, which can make you feel more relaxed. It has fewer than 100 calories per cup when it’s air popped without any added butter or oil, and it’s less likely to leave you feeling bloated, overly full, or uncomfortable before bed.
Chia Seed Pudding
If you want something a little bit sweet, consider chia seed pudding—a high-fiber, high-protein snack made from soaking chia seeds in cold water until it gels. Chia seeds contain omega 3 fatty acids and magnesium, both of which can help you relax and achieve more restful sleep.
