Snacking for better sleep peckish? What about its impact on your sleep? The evening is the Allergy-friendly supplements Chromium browser user interface ssleep when many people are the bbetter, so they get in the habit of eating a slee meal in the evening. Home HealthBeat Healthy Tips Nutrition Eats to Help You Sleep. Preparing dinners that feature turkey or fish as well as complex and whole grain carbohydrates like jasmine rice or sweet potato can also prime your body for bed. Stick to a tablespoon of nut butter to avoid feeling too full, and try to remain upright for about thirty minutes to give your digestive system time to start working.

Snacking for better sleep -

By doing so, you get some commonly missed nutrients—calcium and fiber. According to a study in the Journal of Food Composition and Analysis , walnuts contain the highest amount of melatonin of all nuts.

This study also found that raw walnuts have higher levels of melatonin than walnuts that have been processed with heat roasting , so if you're eating walnuts as a bedtime snack, eat them raw to help boost melatonin levels.

Go for the pistachios in the shells to help keep you busy and not go overboard. Choose either unsalted or lightly salted to cut down on sodium.

Young suggests pairing yogurt with tart cherries , which are rich in melatonin. Berries are a great option, too, because they are high in fiber. Rebecca Clyde, M. To make the peanut butter Greek yogurt dip, Clyde suggests stirring "a spoonful of peanut butter into plain Greek yogurt—and add a touch of sweetener, like maple syrup or honey.

If you've got a salty, crunchy craving after dinner, reach for the popcorn. Sprinkle with heart-healthy fats like olive oil or fresh herbs. Or give our easy homemade microwave popcorn recipe a try. Whole-wheat toast and whole-grain crackers contain complex carbohydrates and fiber, which slow the rise of blood sugar.

Pair it with peanut butter, which is filled with protein and healthy fat , and you'll stay full until the morning. We love pizza and it can be a healthy choice for any other time of the day—just not at bedtime. Fat is digested slowly, so high-fat foods can lead to acid reflux , which is exacerbated if you lie down shortly after eating.

Traditional pizza crust is also high in refined carbohydrates , which can impair healthy blood sugar metabolism. If you know, you know. There's definitely a nighttime cereal eaters club—because what's not to love about cereal? And while a low-sugar cereal may be a healthy bedtime snack option, cereal higher in sugar might not be.

A good rule of thumb is to choose one where the amount of fiber and protein combined is more than the sugar. Did you know that there are about the same number of calories in 3 cups of popcorn as in just 12 chips? And who eats just 12 chips? Chips are one of the worst offenders at night because they contain very few nutrients—no fiber and no protein, with some fat from the oil.

They are mostly refined carbohydrates, which aren't great for you, especially at bedtime. Swap the chips for popcorn or whole-grain crackers instead. It's common to crave sweets after dinner. If you're not eating balanced meals throughout the day—or aren't eating enough calories—it's no surprise your body wants sugar at night because it's the quickest form of energy.

But sometimes you crave chocolate because you just want some chocolate—and that's OK. Satisfy your craving more healthily by opting for fruit or dark chocolate over candy. Candy is just added sugars with little to no nutritional value.

And bonus: There is evidence that eating dark chocolate supports a healthy heart and brain, and can lower blood pressure and reduce the risk of Type 2 diabetes. Heartburn and gas don't go well with optimal sleep, so skip the wasabi peas and opt for some roasted chickpeas or edamame with sea salt.

And if dinner is spicy, have it on the earlier side so your food can digest before you hit the hay. It's OK to eat after dinner—just choose foods with fiber, protein and healthy fat instead of sugary, greasy foods. Take a look at our Healthy High-Protein Snacks for additional late-night snack ideas.

And, if you're trying to lose weight or manage diabetes, take an inventory of your late-night snacks to determine if they could be pushing you over your calorie or carb limit for the day and holding you back from reaching your goals. Use limited data to select advertising.

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Dairy foods like yogurt contain melatonin, which improves sleep efficiency and reduces the number of episodes of awakening, Valdez says. Yogurt is rich in calcium mg per cup of nonfat Greek yogurt, according to the USDA , a bone-building mineral that also plays a role in processing hormones that help you sleep, according to Sleep Doctor.

Those hormones would be tryptophan and melatonin. Just make sure you select plain, unsweetened yogurt, to which you can add fresh fruit, vanilla extract, or cinnamon. Potato chips are a classic late-night snack. In other words, potato chips provide plenty of calories and saturated fats, while offering few to no nutrients.

A single cup has calories and 8. Not to mention, consuming too much sodium can contribute to high blood pressure, notes the American Heart Association.

This makes them a healthier alternative to salty snacks like potato chips. For example, a 1 oz serving of roasted chickpeas has calories, 5 g of protein, and 5 g of fiber, making it a good source of the latter. Fried foods like chicken strips and french fries are high in fat, and fat takes longer to digest than carbs and protein.

This is a bad idea when it comes to bedtime snacks. RELATED: The Ultimate Expert-Approved Diet Guide for a Less-Stressed You. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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Fried foods, nuts, and fruit: Which options are smart to eat in the evening and at night? Read on to discover the best bedtime snacks, as well as the snacks to avoid. Can Eating a Bedtime Snack Mess With Your Sleep? Next up video playing in 10 seconds. Share Facebook Twitter Pinterest Copy Link. Editorial Sources and Fact-Checking.

Resources Scheer FAJL, Morris CJ, Shea SA. The Internal Circadian Clock Increases Hunger and Appetite in the Evening Independent of Food Intake and Other Behaviors. March Jacob R, Tremblay A, Provencher V, et al.

Associations of Timing of Food Intake With Energy Intake, Eating Behaviour Traits and Psychosocial Factors in Adults With Overweight and Obesity.

Frontiers in Nutrition. May 30, Losso JN, Finley JW, Karki N, et al. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American Journal of Therapeutics. March—April Added Sugars. American Heart Association. November 2, Cleveland Clinic.

But is eating after bed bad for you? Snacking for better sleep it affect Natural antioxidant benefits loss or Snaacking weight Snavking What about its impact on your Snacking for better sleep Experts weigh in on these issues with advice that often conflicts. The answers to those questions vary across the board, from nutritionists to personal trainers to sleep experts, and many of these experts disagree on whether you should eat food before bed. Those on the pro side claim a big meal can help you fall asleep--and stay asleep. A nutritious late-night Snacking for better sleep, Snackinf as fruit, eggs, and edamame, may provide health sleeep. Some Snacking for better sleep Smacking that might even help you sleep better. Some snacks even contain compounds that may help you sleep better 5. A few older studies suggest that they may help you sleep better. After 2 weeks, an on-site sleep test showed that those drinking cherry juice slept nearly 1.

Video

Our Top 7 Foods to Eat Before Bed to Sleep Better

Snacking for better sleep -

Take 5 minutes to whip up your favorite hipster brunch treat. Avocados are a fantastic source of magnesium , which we know helps us relax for sleep — and the complex carbs in the toast will help keep blood sugar steady as you sleep.

One of the most classic snacky items for a reason, popcorn is a hero when it comes to satisfying crunch. But is it a good bedtime snack? Ditch the microwave version and go old school with a heavy bottomed pot, coconut oil and your stovetop.

If it lasts that long…. Yep, breakfast for snack-time, yet again. Weird, right? Because what makes a classic breakfast food also makes it a perfect bedtime snack. Top with berries or some sleep-promoting almonds but remember to stay away from refined sugars and keep your portion right-sized to be under calories.

We already know that milk is super-relaxing and that the calcium it contains promotes melatonin production in our body.

So, pour that glass of milk over your fave high fiber, low-sugar cereal and get spooning. Surprisingly, the high-glycemic carbs in the cereal might even help you fall asleep faster! As always, remember to keep your bowl size reasonable.

Sadly, there can be too much of a good thing. Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:. Eager for more sleep info you can really use? Join our community Facebook and let's continue the conversation.

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Learn more in our Privacy. Mattresses Purchase SleepBlog® Our Story Connect English Español Spanish. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys.

Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips.

Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications.

As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails. Whether because of boredom, stress, cravings or physical hunger, there are many reasons people eat after dinner.

There's also a lot of confusion about whether or not it's OK to eat in the evening and, if so, what is best to eat at that time. Read on to find out what research and dietitians say about late-night snacking. Do a mental inventory of what you've eaten throughout the day and see what you've missed.

Most often, it's going to be fruits, vegetables or dairy. If that's the case, get in that extra fiber and calcium. To help stave off evening munchies, be intentional about eating balanced meals of fiber, protein and healthy fats spaced every three to four hours throughout the day.

This helps keep blood sugar stable instead of crashing, spiking and leading to cravings at night. Pflugradt adds that boosting protein intake is also important.

And eating more protein during the day is associated with less desire to snack later in the evening, according to a review in Current Nutrition Reports. While Pflugradt says that snacking in the evening may not be a bad thing, you may also hear that you shouldn't eat after 8 p. or that if you're going to eat later in the day, you should only eat certain foods.

According to research in Proceedings of the Nutrition Society , it may be timing, quality of food and quantity of food that affect whether late-night noshing has positive or negative health effects.

Eating more calories than your body needs can lead to weight gain over time. Not only that, the quality of those calories wasn't optimal, with snacks being higher in sugar and fat and lower in fiber and protein. A study published in the Journal of Obesity also found that women who had a late-night dinner or bedtime snack tended to be overweight or obese.

Along with weight gain, late-night snacks could adversely affect metabolic health. A study in Endocrine Journal found that a late-night dinner was associated with poor glycemic control in people with Type 2 diabetes. may negatively impact metabolic parameters, including glucose intolerance and reducing the breakdown of fat.

In summary, nighttime noshing can often lead to eating more calories and less nutrient-dense foods, which over time can impair blood sugar control and lead to weight gain.

Still, no one wants to go to bed hungry. If you had a small dinner or ate dinner early, you might need a pre-bedtime snack. You can avoid some of these negative outcomes and still eat after 8 p.

by being intentional in what you're opting for and choosing nutrient-dense options—snacks that are packed with protein, fiber and healthy fats. This combo slows the rise of blood sugar and is digested slowly, keeping you full.

Here are five of the best—and worst—late-night snacks to consider. It contains about calories and 7 grams of protein. Protein is an important factor for any late-night snack because it keeps you feeling full," says Lauren Kaufman Aronson M.

A mini cheese board can be put together by pairing a couple of cheese cubes with a few whole-grain crackers and adding grapes and some cucumber sticks. By doing so, you get some commonly missed nutrients—calcium and fiber.

According to a study in the Journal of Food Composition and Analysis , walnuts contain the highest amount of melatonin of all nuts. This study also found that raw walnuts have higher levels of melatonin than walnuts that have been processed with heat roasting , so if you're eating walnuts as a bedtime snack, eat them raw to help boost melatonin levels.

Go for the pistachios in the shells to help keep you busy and not go overboard. Choose either unsalted or lightly salted to cut down on sodium. Young suggests pairing yogurt with tart cherries , which are rich in melatonin.

Berries are a great option, too, because they are high in fiber. Rebecca Clyde, M. To make the peanut butter Greek yogurt dip, Clyde suggests stirring "a spoonful of peanut butter into plain Greek yogurt—and add a touch of sweetener, like maple syrup or honey. If you've got a salty, crunchy craving after dinner, reach for the popcorn.

Sprinkle with heart-healthy fats like olive oil or fresh herbs. Or give our easy homemade microwave popcorn recipe a try. Whole-wheat toast and whole-grain crackers contain complex carbohydrates and fiber, which slow the rise of blood sugar.

Pair it with peanut butter, which is filled with protein and healthy fat , and you'll stay full until the morning. We love pizza and it can be a healthy choice for any other time of the day—just not at bedtime. Fat is digested slowly, so high-fat foods can lead to acid reflux , which is exacerbated if you lie down shortly after eating.

Traditional pizza crust is also high in refined carbohydrates , which can impair healthy blood sugar metabolism.

If you know, you know. There's definitely a nighttime cereal eaters club—because what's not to love about cereal?

We dive into the research and Snacking for better sleep the Snacking for better sleep and worst late-night snacks to eat sleeep you're hungry and it's close to bedtime. Ways to prevent bloating is Snackong weight-loss Snacing who helps Physical fitness in aging ditch diets, change their habits and create a sleeep lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys.