Midnight cravings can hit us hard, making us want unhealthy snacks. These snacks might mess with our sleep or make us gain weight. But, what if we could choose foods that help us sleep better and stay healthy? The answer might surprise you.
This article will cover 11 great late night food choices. These foods won’t ruin your health. Options like tart cherries and protein-rich smoothies can curb hunger, support sleep, and give your body what it needs at night.
So, what foods are good for satisfying cravings and boosting health? Let’s check them out.
Key Takeaways
- Late night snacking can be beneficial if you choose the right foods.
- Foods like tart cherries, bananas, and kiwis can help support healthy sleep.
- Protein-rich options like smoothies and yogurt can aid muscle recovery and satiety.
- Nutrient-dense snacks like trail mix and pumpkin seeds provide valuable vitamins and minerals.
- Whole grain and fiber-rich choices can help balance blood sugar and keep you feeling satisfied.
Tart Cherries: A Sleep-Promoting Snack
Feeling hungry late at night can be tough, but choosing the right snack can help improve your sleep. Tart cherries are a great choice for a sleep-friendly snack.
Tart cherries, like the Montmorency type, are full of melatonin. This hormone helps control our sleep and wake times. They also have procyanidin B-2, which helps keep tryptophan in the blood and boosts melatonin production.
Sip on Tart Cherry Juice
Drinking an 8-ounce glass of 100% tart cherry juice has just 159 calories. It’s a low-calorie choice for a late snack. This juice is a simple way to get a melatonin boost before bed.
Enjoy Dried Tart Cherries
For a bigger snack, try 1/4 cup of dried tart cherries. They have 133 calories. These dried fruits are chewy and satisfying, perfect for curbing cravings.
Whether you pick juice or dried cherries, adding tart cherries to your night routine can help you sleep better. It’s a simple way to support sleep-promoting sleep.
“Tart cherries are one of the few food sources that naturally contain melatonin, the hormone that controls our sleep-wake cycles.”
Banana with Almond Butter: A Melatonin Boost
For a late-night snack that may help boost your body’s melatonin production, look no further than a simple combination of a banana and almond butter. This 190-calorie treat provides a dual dose of sleep-promoting nutrients.
Bananas: A Serotonin-Rich Fruit
Bananas are one of the few fruits that naturally contain serotonin. This neurotransmitter can be turned into melatonin by the body. Serotonin is key in regulating your sleep-wake cycle. So, bananas are a smart choice for a snack that helps with sleep.
Almonds: A Source of Melatonin and Healthy Fats
Almonds are a rich source of melatonin. When paired with the serotonin-rich banana, they offer extra sleep benefits. Almonds also give you healthy fats, vitamin E, and magnesium. These nutrients can improve the quality of your sleep.
To enjoy this melatonin-boosting snack, simply slice a small banana and top it with 1 tablespoon of unsweetened almond butter. The mix of serotonin-rich foods and banana with almond butter is tasty. It also supports your body’s natural sleep cycle.
Kiwi: A Fuzzy-Skinned Sleep Aid
Looking for a snack to help you sleep better at night? Try kiwi. It’s not only low in calories but also packed with serotonin. This neurotransmitter can relax your body.
A 2023 study showed kiwi can improve sleep. People who ate two kiwi fruits before bed slept faster and better. The vitamin C in kiwi might help with this.
A Serotonin-Rich Bedtime Snack
Kiwi is also full of serotonin, which makes you feel good and helps with sleep. And with just 84 calories in two kiwi fruits, it’s a great choice for a late-night snack.
“Kiwis are a nutrient-dense fruit that may help improve sleep quality due to their high vitamin C content and natural serotonin levels.”
So, when you feel hungry late at night, grab a couple of kiwi fruits. They can help you sleep better. Your body and sleep will thank you.
Protein Smoothie: A Muscle-Repairing Treat
Drinking a protein-rich smoothie before bed is great for muscle repair and slowing down muscle loss. It’s perfect for those who work out often. Mix 8 ounces of low-fat milk with 2/3 cup of frozen pineapple to make a tasty 160-calorie milk-based smoothie.
This smoothie gives you protein from the milk and tryptophan. Your body uses tryptophan to make serotonin and melatonin, which helps you sleep well.
Protein is key for muscle growth and repair. Studies show that when you drink protein at the right time, it helps muscles grow better. This smoothie is a handy and muscle-repairing snack for before bed. It gives your body the building blocks to fix and grow muscles while you sleep.
To make this bedtime drink, just blend the milk and frozen pineapple until it’s smooth and creamy. The pineapple’s sweet taste and the milk’s creaminess make a smoothie that’s both tasty and protein-rich. It’s perfect for relaxing and getting ready for a good night’s sleep.
Goji Berries: Antioxidant-Rich and Sleep-Friendly
Goji berries are more than just a tasty snack. They might also help you sleep better. A study found that over 80% of people who drank goji berry juice daily slept better and felt less tired.
So, what makes goji berries good for sleep? They are full of antioxidants like carotenoids and polyphenols. These can help keep your sleep cycle in check. Goji berries also have l-arginine and betaine, which can help you relax and sleep well.
A Low-Calorie Sleep Booster
A 5-tablespoon serving of dried goji berries has only 98 calories. They’re a great antioxidant-rich snack for before bed. Enjoying a handful of these sleep-promoting foods can support your sleep without adding calories.
“Goji berries are a nutrient-dense superfood that may offer more than just a tasty snack. Emerging research suggests these vibrant red berries could also promote better sleep.”
You can enjoy goji berries dried, in juice, or as a topping for your yogurt. They’re a great way to satisfy your cravings and support your sleep. Try adding these antioxidant-rich snacks to your routine and see how they make you feel.
Crackers and Cheese: A Balanced Late Night Food
When late-night cravings hit, crackers and cheese can be a great pick. This mix of protein and carbs is a balanced late night snack. It helps keep your blood sugar steady and boosts sleep-promoting chemicals like serotonin and melatonin.
The protein from the cheese and carbs from the crackers make tryptophan more available to your brain. This can help you sleep better. A serving of 4 whole wheat crackers and 1 stick of reduced-fat cheddar cheese has about 145 calories. It’s a crackers and cheese option that won’t hurt your health goals.
“Pairing complex carbohydrates with protein is a great way to satisfy late-night hunger while also supporting restful sleep.”
Looking for a quick snack before bed or a balanced late night snack? Crackers and cheese are a tasty and nutritious choice. The protein and carb combination gives you steady energy and nutrients. This helps you stay awake and feel refreshed in the morning.
Hot Cereal: A Cozy Late Night Option
When late-night cravings hit, a warm bowl of hot cereal is a great pick. Oatmeal is comforting and packed with fiber and nutrients. It’s a top choice for a nutrient-dense late night snack.
Make whole grain cereals like oatmeal, barley, or brown rice ahead of time. Reheat them with milk or plant-based milk for a quick, satisfying snack. A 3/4-cup serving of cooked oatmeal with water has only 124 calories. Add 1/4 cup of nonfat Greek yogurt to make it 161 calories, adding protein and creaminess.
“A warm bowl of hot cereal can be the perfect way to wind down and satisfy those late-night hunger pangs, all while providing a nourishing boost of whole grain goodness.”
Hot cereal is versatile. Add toppings like fresh fruit, nuts, seeds, or honey to make it your own. Whether you stick with oatmeal or try other whole grain options, it’s a cozy, satisfying snack for late-night cravings.
Trail Mix: A Customizable Snack
When late night hunger hits, grab some trail mix. This snack is easy to make and can be filled with ingredients that help you sleep better. It’s made with nuts, seeds, and dried fruits. These give you healthy fats, protein, and carbs.
Trail mix is great because you can make it your own. Add sleep-friendly foods like walnuts, almonds, dried cherries, and pumpkin seeds. These foods have melatonin, magnesium, and tryptophan. They can make you sleep better.
Crafting the Perfect Trail Mix
- Nuts like walnuts, almonds, and pistachios provide healthy fats, protein, and sleep-boosting nutrients.
- Dried fruits such as tart cherries, goji berries, and bananas offer natural sweetness and sleep-friendly compounds.
- Seeds like pumpkin and sunflower seeds are packed with magnesium, zinc, and other essential vitamins and minerals.
- Dark chocolate chips or cocoa nibs can add a touch of antioxidants and flavor.
Be careful with how much trail mix you eat at night. A 1/4-cup serving has about 173 calories. Try to mix healthy fats, protein, and complex carbs for a snack that helps you sleep.
“Trail mix is the ultimate customizable late night snack. By carefully selecting the right ingredients, you can create a delicious and nutritious blend that may even help you drift off to sleep.”
Yogurt: A Protein-Rich Sleep Aid
When it comes to late-night snacking, yogurt, especially Greek yogurt, is a top pick. It’s packed with protein and also has a good amount of calcium. This mineral is key for better sleep.
A 6-ounce container of plain, nonfat Greek yogurt has 104 calories. Adding 1/2 cup of blueberries boosts the calories to 147. This mix of protein and calcium helps control hunger and supports better sleep. It’s perfect as a protein-rich snack for late at night.
“Yogurt, especially Greek yogurt, is a good source of protein and calcium, two essential nutrients for better sleep.”
Yogurt is great for adding more calcium-rich foods to your diet. You can choose from plain, flavored, or Greek-style yogurt. It’s a tasty and sleep-friendly snack for any time.
Whole Grain Wrap: A Versatile Late Night Food
When late-night cravings hit, a whole grain wrap is a great choice. It’s both satisfying and nutritious. You can make it your own with your favorite toppings and dietary needs.
A medium whole wheat tortilla has about 140 calories. It’s a good base for a snack that won’t weigh you down. The complex carbs give you energy and help you sleep better. Adding protein and carb combinations makes the snack even more filling.
- Top your whole grain wrap with a dollop of hummus for a protein-packed treat.
- Spread on a layer of unsweetened nut butter for a creamy and satisfying combination.
- Use leftover grilled chicken or turkey breast to add lean protein and make it a more substantial snack.
The whole grain wrap is super versatile. You can make a late-night snack that fits your taste and health goals. Whether you want something savory or sweet, this option is easy and fulfilling. It can help you stay satisfied and support a good night’s rest.
“A well-balanced late-night snack can make all the difference in your sleep quality and overall health.”
Pumpkin Seeds: A Magnesium-Rich Snack
Looking for a snack that’s good for sleep and tastes great? Try pumpkin seeds. They’re full of magnesium and tryptophan. These nutrients can help you sleep better.
Magnesium is key for sleep. It relaxes muscles and calms the nervous system. Studies show it can make sleep better for people with sleep issues or those getting older.
Tryptophan: A Sleep-Promoting Compound
Pumpkin seeds are also high in tryptophan. This amino acid makes serotonin and melatonin. Serotonin helps with mood and sleep. Melatonin controls when we sleep and wake.
A 1-ounce of pumpkin seeds has 158 calories and 40% of your daily magnesium. Eat them with carbs like raisins or apple slices. This helps your body use tryptophan better.
| Nutrient | Amount in 1 Ounce of Pumpkin Seeds | % Daily Value |
|---|---|---|
| Calories | 158 | – |
| Magnesium | 156 mg | 40% |
| Tryptophan | 0.2 g | – |
Next time you want a late-night snack, choose pumpkin seeds. They’re tasty, nutritious, and might help you sleep well. This means you’ll wake up feeling fresh and ready for the day.
Edamame: A Satisfying Late Night Food
Edamame is a great choice for late night snacks because it’s nutritious and filling. These soybeans are full of protein. They’re perfect for those looking for a protein-rich snack to last until morning.
Edamame has a crunchy bite and a sweet taste that can satisfy late-night cravings. Adding sea salt or your favorite spices makes them even tastier. They’re both nutritious and delightful.
- Edamame is a great source of protein, with about 8 grams of protein per half-cup serving.
- They also contain fiber, vitamins, and minerals, making them a well-rounded, soy-based snack option.
- Edamame can be enjoyed on their own as a stand-alone snack or added to various dishes for extra protein.
For a satisfying, yet low-calorie late night food, edamame is a top pick. Its nutritional benefits and versatility make it a great high-protein late night food choice.
“Edamame is a game-changer for late night snacking. It’s packed with protein, fiber, and nutrients to keep you satisfied and energized until morning.”
Conclusion
Choosing the right foods for late night snacking is key. It helps avoid sleep issues and weight gain. This article offers 11 healthy snack options, like tart cherries and whole grain wraps.
These snacks are packed with healthy fats, proteins, and complex carbs. They also have melatonin and tryptophan, which help you sleep better.
Being mindful of what you eat late at night is important. Snacks like goji berries and protein smoothies are great choices. They satisfy your hunger without harming your health or sleep.
The aim is to balance your late night cravings with good sleep habits. Eating nutrient-dense, sleep-friendly snacks lets you enjoy late night snacking. It also supports your overall health.