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A Nutritionist Shares Healthy Snacks Late at Night for Optimal Rest

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We’re no strangers to late-night cravings. When the artificial glow of the refrigeratorWhen you call, your thoughts start to swirl. Sweet or savory? Crunchy, cold and crunchy? Or Warm and buttery? Decisions, decisions. Be it a twilight Netflix binge, an after-hours party with friends, or a project with a tight deadline, hunger doesn’t discriminate. It is a constant companion of our dynamic lives. Appetites. But there’s good news! If you’re torn between satisfying your hunger and ensuring a peaceful slumber, there’s no need to choose. Healthy late-night snacks (and Drinks!) Can enhance a good night’s sleep.

In this guide, we’re exploring the world of nourishing late-night snacks—balanced bites designed for better sleep. Get the rundown on nutrients worth noshing on, why fats and protein are key, and soothing teas for restful zzz’s. Last but not least, if you’re worried about derailing your physique goals, fear not! We’re here to prove that a bedtime snack is a valuable ally.

Featured image from Sanetra Nere Langno: our interview.


Edie Horstman





Edie is a nutrition coach and the founder of Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Is a snack before bed healthy?

Yes! A bedtime snack—when chosen with nutrition in mind—can support a variety of health goals. It is important for a variety of reasons. Hormone balance. Foods rich in TryptophanThe following are some examples of how to get started: Magnesium(Think: pumpkin seeds and Greek Yogurt) help produce hormones serotonin & melatonin essential For regulating sleep patterns. A snack before bedtime can help you sleep better. blood sugar levelsStable, preventing a crash in the middle the night. Last but certainly not least, for anyone looking to gain lean muscles, a protein-forward snackSupports overnight muscle repair, promoting progress, recovery, strength and.

Workout soothie_healthy late night snacks

No, a Bedtime Snack Won’t Derail Your Physique Goals

Contrary to popular misconceptions, a healthy snack before bed can help you sleep better. benefit your well-being. ResearchIt boosts sleep-regulating brain neurotransmitters, helps you to regulate your metabolism and prevents overeating. In other words, your late-night snack isn’t just about curbing cravings. It’s a mindful choice that aligns with a Holistic approachHealth and Wellness

Supports your metabolism

Consuming a Balanced snackPrevents the body from entering a Catabolic stateYou can sleep during the night. You want to gain muscle mass? This is a very important factor.

Prevents overeating in the morning

A satisfying late-night meal can prevent overeating on the following day (and minimize Unhealthy food choices).

Boosts sleep-regulating Neurotransmitters

Tryptophan and Magnesium facilitate the synthesis serotonin and Melatonin. These Neurotransmitters play a pivotal role in signaling it’s time to wind down. This will lead to a better, more rejuvenating sleep.

Remi sleep_healthy late night snacks

Avoiding certain foods for better sleep

While a bedtime snack won’t derail your health goals (and, in all reality, can be advantageous!Not all snacks have the same nutritional value. Scroll This listTop offenders. Foods high in caffeine—such as coffee ice cream and chocolate bars—should be avoided due to their stimulant effects. Spicy and acidic food, such as salsa or curry, can lead to indigestionThis makes it difficult to relax. Also, fatty foods like potato chips, heavy cheeses and others can cause discomfort.Slow digestion and discomfort can be caused by greasy foods (potato chips, heavy cheeses, etc.). Avoid these foods if possible to improve your sleep hygiene.

grain-free granola recipe_healthy late night snacks

Specific Nutrients that Help You Fall Asleep

What nutrients help you to fall asleep (and remain asleep)? Enter the trifecta: magnesium, tryptophan, melatonin. It’s a game changer to incorporate these into healthy late-night snacks.

  1. Magnesium: Magnesium is known for its muscle-relaxing properties, making it an excellent choice for a peaceful night’s sleep. Foods rich in magnesium—such as almonds, pumpkin seeds, and brown rice—are wholesome late-night options. Enjoy 1-2 rice cakes with nutbutter and pumpkin seeds. Add a touch of cinnamon.
  2. Tryptophan:As previously mentioned, tryptophan acts as a precursor for serotonin and melanin, which are both essential to sleep regulation. Turkey, poultry, and dairy are all great sources. Tryptophan. Snack on a few cheese and turkey roll-ups to induce sleep.
  3. Melatonin:Melatonin regulates sleep-wake cycles. Include foods that boost your natural sleep cycle. melatonin levels, such as tart cherry juice or a small bowl of cherries, to help signal to your body that it’s time to wind down.
black sesame banana bread_healthy late night snacks

Why blood sugar balance is important for restful sleep

Focus on maintaining stable levels of nutrients. blood sugar levels. This will prevent sleep disruptions. How can you achieve this? Select ingredients that release toxins slowly and steadily. . Cottage cheese, sprouted grains and berries are all favorites. When in doubt, combine complex carbs with a source of protein and healthy fats—Greek yogurt with a sprinkle of chia seeds and GranolaOr, a bowl with popcorn, pumpkin seeds and walnuts, coconut flakes, and dried unsweetened cherries.

Trail Mix, nuts, healthy snacks_healthy late night snacks

5 Nutritionist-Approved Bedtime Snack Ideas

Contrary to a common myth, eating before bed can help you achieve your health goals. Want some inspiration? We’ve got you covered.

Vanilla Chia Pudding With Chestnut Honey & Berries.This late-night treat is a great way to satisfy sweet cravings. It’s packed with omega-3 fats, fiber, and just a touch sweetness. Add a drizzle nut butter to give it extra staying power.

Avocado Toast with Jammy Egg.Want to have a savory snack before bedtime? This simple avocado toast is as balanced as it gets—fiber-rich carbs, healthy fats, and protein.

Healthy Oatmeal Cookie. Most nights, a cookie or two is just what the post-toddler-bedtime-routine ordered. These cookies are made with healthy ingredients and a small amount of sugar. They also contain coconut flakes and nuts for extra satisfaction.

Almond Butter Smoothie. Add a scoop of Vanilla protein powderThis smoothie is perfect for bedtime. It’s naturally sweet, loaded with magnesium-loving greens, and comes together in minutes.

Grain-Free Zucchini Muffins. Crumble one of these on top of a bowl of Greek yogurt—or pop one in the air fryer and drizzle it with peanut butter—and your morning muffin just got a nighttime upgrade.

Tea_healthy late-night snacks

Herbal teas before bedtime

Consider drinking a soothing, warm cup of tea with your late-night snack. Bone broth…or a sleepy girl mocktailBefore you go to bed, it is a good idea to eat a ) before going to sleep. Certain Herbal teas have properties that promote relaxation, signaling it’s time to hit the hay.

  1. Chamomile:Chamomile tea has a reputation for its calming effects. calming effects. It contains antioxidants which may reduce inflammation and anxiety. This makes it a great choice for a pre-sleep routine.
  2. Lavender:Lavender is long associated with relaxation. A cup of lavender tea can have calming effects on the nervous system, preparing your body and mind for a peaceful night’s sleep.
  3. Peppermint: Peppermint tea is a delicious tea that contains a variety of antioxidants. mentholIt is a natural muscle relaxant. Mint tea is a great way to relax your entire body after a stressful workday.
  4. Passionflower:Passionflower tea is rich in flavone chrysinIt can help you sleep better. It could help you sleep better.
grain free zucchini muffins_healthy late-night snacks

Sleep-Friendly snacks are worth the hype

Ultimately, the key to a restful night’s sleep lies in creating a Mindful nighttime routine. This includes the right snacks. By prioritizing blood-sugar balance and incorporating specific nutrition, you can improve your sleep quality. You can also find out more about the following:Overall health goals. Tonight, when you find yourself peering into the fridge, consider opting for a sleep-friendly snack—one that sets the stage for sweet dreams.



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