The 13 Best Healthy Late-Night Snacks:- There is a possibility that a wholesome late-night snack, such as edamame, eggs, or fruit, could deliver positive health effects. There are some that include ingredients that could potentially make it easier for you to sleep.
The 13 Best Healthy Late-Night Snacks
Although it is far after dark, you can feel a rumbling in your gut.
Discovering what you can consume that is not only quick and delicious but also won’t cause you to put on weight is a hurdle that you must overcome.
It is important to note that there is a growing body of scientific research suggesting that eating late at night may make it more difficult to maintain a healthy weight (1 Trusted Source, 2 Trusted Source, 3 Trusted Source).
An evening snack that is under 200 calories and contains a little amount of nutrient-dense food is normally acceptable (4) if you are truly hungry.
Certain snacks even include chemicals that have the potential to contribute to improved sleep (5).
Let’s have a look at fourteen delicious and nutritious late-night snack alternatives.
1. Tart cherries
When thinking about late-night snack options, you might want to think about including tart cherries like Montmorency or their juice.
There are a few earlier research that show that they might help you have a better night’s sleep. In addition, they contain anti-inflammatory properties and may offer protection against illnesses that are associated with inflammation, such as arthritis and cardiovascular disease (6, 7), as well as other conditions.
A small group of older persons who suffered from insomnia participated in a recent trial in which they were given either a placebo drink or 8 ounces (240 millilitres) of 100% sour cherry juice at breakfast and then again one to two hours before going to bed.
An on-site sleep test conducted after two weeks revealed that individuals who consumed cherry juice slept for about one and a half hours longer each night than the group that received a placebo (10).
There is a relatively low concentration of the hormone melatonin, which is responsible for aiding sleep, in tart cherries.
Nevertheless, they are also sources of the phytochemical known as procyanidin B-2. Tryptophan, an amino acid that is found in your blood and that your body can use to produce melatonin, is thought to be protected by this substance (10).
159 calories are contained in a glass of 100% tart cherry juice that is 8 ounces (240 millilitres), while 133 calories are contained in a quarter cup (40 grammes) of dried tart cherries (11 Trusted Sources, 12 Trusted Sources).
2. Banana with almond butter
One small banana that has been dipped in one tablespoon (16 grammes) of unsweetened almond butter is a delicious combination that contains 190 calories and may even assist you in falling or staying asleep (13 Trusted Sources, 14 Trusted Sources).
Within the first two hours after eating two bananas, the levels of melatonin in the blood of healthy males increased by more than four times, according to the findings of one study (15 Trusted Source).
One of the few fruits that is known to be reasonably rich in the neurotransmitter serotonin, which your body converts to melatonin (16), bananas are one of the few fruits that belong to this category.
Additionally, almonds and almond butter are sources of melatonin within the body. As an additional benefit, they are an excellent source of magnesium, vitamin E, and healthy fats (17 Trusted Source).
Due to the fact that magnesium may assist in the generation of melatonin by your body, it has been associated with a more restful night’s sleep (18 Trusted Source, 19 Trusted Source, 20 Trusted Source).
3. Kiwi
Despite its fuzzy exterior, this sweet-tart fruit is healthy and low in calories.
Two kiwis have 84 calories, 4 g of fibre, and 142% of the vitamin C RDI (21Trusted Source).
In addition, kiwis may improve sleep.
A tiny study of 24 sleep-deprived people tested the fruit. Every night, participants ate two kiwis an hour before bed. The study participants tracked sleep with diaries and wristwatches.
After one month, folks fell asleep 35% faster. They slept 13% longer and 5% better (22).
Kiwis are one of the few fruits high in serotonin, which relaxes and speeds up sleep. Serotonin reduces carb cravings (23).
There are many more reasons to eat kiwi, even if larger research are needed to validate its sleep benefits.
4. Protein smoothie
If you exercise regularly, eating a protein-rich snack before bed may help rebuild muscle and decrease age-related muscle loss (24).
Protein-rich milk made into smoothies is delightful and easy to consume before bed.
Blend 8 oz. (240 ml) of low-fat milk with 2/3 cups (110 g) of frozen pineapple for a 160-calorie tropical treat (25Trusted Source, 26Trusted Source).
Milk is also high in tryptophan. This amino acid produces sleep-inducing serotonin and melatonin (27Trusted Source).
Melatonin is also increased by pineapple (15Trusted Source).
5. Goji berries
Antioxidants like carotenoids make these sweet-tart berries red-orange.
In a 2008 exploratory 2-week research, participants consumed 4 oz (120 ml) of goji berry juice or a placebo.
Over 80% of goji berry users reported better sleep quality, 70% reported easier waking up, and 50% reported decreased fatigue. No benefits were observed by placebo recipients (28Trusted Source).
Goji berries are a simple, nutrient-rich snack, but additional research is needed to prove these sleep benefits.
A 1/4-cup (40 g) dried goji berry has 139.6 calories. They can be eaten like raisins or added to trail mix or cereal (29Trusted Source).
6. Crackers and cheese
Whole grain crackers and cheese help maintain blood sugar levels (30Trusted Source).
Crackers and cheese increase brain availability of tryptophan, which aids sleep.
Serotonin and melatonin, which aid sleep, can be made from the molecule.
Four 16-g whole-wheat crackers and one 28-g reduced-fat Cheddar cheese provide 150 calories (32Trusted Source, 33Trusted Source).
7. Hot cereal
Hot cereal goes beyond breakfast. It’s also helpful for nighttime relaxation.
Whole grain foods like oatmeal are fiber-rich. Additionally, they include more nutrients than ready-to-eat morning cereals.
Making hot porridge with milk and toppings like cinnamon, almonds, or dried fruit from cooked barley or whole-grain rice is another option.
Long-cooking whole grains can be prepared ahead and refrigerated for several days. For a late-night snack, add water and reheat the oats.
A three-quarter cup (175 g) of water-cooked oats has 124 calories. Add 1/4-cup (61 g) nonfat Greek yoghurt for protein and 37 calories. 34, 35 Trusted Source
8. Trail mix
Buy pre-made trail mix or make your own using your favourite ingredients.
Dried fruits, nuts, and seeds are common nutritious foods. Mix and portion 1/4-cup (38 g) into snack bags or tubs.
Portion control is key because trail mix ingredients are calorie-dense. Trail mix has 173 calories per 38-g serving (36Trusted Source).
Besides providing healthy fats, B vitamins, and minerals, some trail mix add-ins may aid sleep.
9. Yogurt
Calcium is abundant in yoghurt. This mineral, known for bone strength, may improve sleep (18Trusted Source, 37).
Tryptophan and calcium are needed to synthesise melatonin (38Trusted Source).
Casein-rich Greek yoghurt is also high in protein.
Preliminary research suggests that eating casein protein at night may lessen morning hunger (4, 39Trusted Source).
If plain yoghurt is your snack, add unsweetened fruit like berries or peaches.
A 6-oz (170-g) plain, nonfat Greek yoghurt has 104 calories. Mixing 1 cup (150 g) blueberries contributes 86 calories (40Trusted Source, 41Trusted Source).
10. Whole grain wrap
To satisfy late-night hunger, tortillas can be filled in several ways.
Warm one whole grain tortilla, add hummus, unsweetened nut butter, or sundried tomato spread, roll it up, and enjoy for an easy snack.
Medium (45-g) whole wheat tortillas provide 140 calories. 1 tablespoon (15 g) of hummus adds 39 calories (42Trusted Source, 43Trusted Source).
Add diced chicken breast, leafy greens, and dried cranberries for more substance.
Chicken provides tryptophan, which your body requires to generate melatonin. Cranberries dried contain melatonin (9Trusted Source, 25Trusted Source).
11. Pumpkin seeds
Pumpkin seeds contain 158 calories and 40% of the daily value (DV) for magnesium, which improves sleep (18Trusted Source, 19Trusted Source, 44Trusted Source).
Pumpkin seeds contain tryptophan (45).
Eating pumpkin seeds with carbs like half an apple or raisins helps your brain create melatonin from the tryptophan in the seeds.
Some participants in a 2005 1-week pilot research took 250 mg of pumpkin seed tryptophan daily. Nutrition bars provided carbs. These people slept 5% better and were awake less.
People who took 250 mg of drug-quality tryptophan powder and carbs in a nutrition bar slept 7% better. A carb-only snack did not improve sleep quality in a control group (46Trusted Source).
More research is needed to corroborate these findings. It’s encouraging that pumpkin seed tryptophan may work as well as pure, supplementary tryptophan.
12. Edamame
Edamame are green, unripe soybeans. Buy them fresh or frozen.
Sprinkle salt and pepper on fresh or thawed shelled edamame for a late-night snack. Not even cooking is required. A 78-g half-cup portion offers 94 calories (47Trusted Source).
Dry-roasted edamame is like fully grown, roasted soybeans. 1/4-cup (30 g) provides 130 calories (48Trusted Source).
Protein-rich edamame contains tryptophan (27Trusted Source).
Eat edamame with carbs to transport tryptophan to your brain for melatonin production.
Try edamame instead of garbanzo beans in your favourite hummus. Eat dry-roasted edamame with dried fruit or on whole grain bread.
13. Eggs
Eggs are adaptable and can be used in several snacks, depending on time and effort.
Store hard-boiled eggs for a fast snack. Egg salad on crackers is another option.
There are many grain-free scrambled-egg muffin recipes available. These delectable delights can be frozen and warmed in a muffin pan or microwave.
Large eggs have 72 calories and 6 g of filling protein, including 83 mg of tryptophan (49Trusted Source).
