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8 Best Snacks to Curb the Late Night Munchies

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Emma Gallagher is a Brit living in North Carolina. She grows organic gardens and... Read More

Sometimes, you just can’t help it. You might have had a wholesome dinner, but for some reason, you get peckish right before bed. You know you don’t want to go sleep feeling full and uncomfortable, but you know you won’t get to sleep with that tummy rumbling.

We have all heard that snacking too late can really throw off the body’s metabolism, so you don’t want to be having anything too heavy or calorific, as your body won’t be able to burn off the energy.

Recent research has found that having a small snack that is nutrient-dense and low energy before bed is not detrimental to your health.

Fortunately, there are a bunch of simple, healthy, and easy snacks to grab after dark that will satisfy that grumble without jeopardizing your good night’s rest to come.

1. Banana and Almond Butter

It’s pretty well known that bananas are rich in potassium. Well, that potassium might be helpful in giving you some quality sleep. Potassium helps to lower your blood pressure allowing you to relax and enjoy a peaceful sleep.

Pair that banana with a tablespoon of almond butter and you will be well away. Almonds are a great source of magnesium which some studies have found supports the body’s production of melatonin—the sleep hormone.

2. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds

Source: wuestenigel/Flickr

If the banana and almond butter doesn’t do it for you, how about grabbing a handful of seed and nut mix to satisfy that little late-night craving?

Pistachios are a great source of melatonin. They contain the amino acid tryptophan which helps to promote sound sleep as it helps to make melatonin in your body.

Pumpkin and sesame seeds also contain tryptophan, and cashews and walnuts are good sources of potassium and magnesium, both of which are related to improving sleep quality.

Be sure to opt for unsalted nuts so late at night. The salt can actually contribute to sleep disturbances such as restlessness and frequent awakenings.

3. Tart Cherries

A pilot study found that eating tart cherries before bed actually helped to reduce the symptoms of insomnia and increased sleep time.

Tart cherries contain procyanidin B-2 which is thought to protect the tryptophan in your blood. Our bodies use tryptophan to make melatonin.

If tart cherries or tart cherry juice is not your thing, you could whizz the cherries up with a banana and some plant milk for a before-bed smoothie treat.

4. Oatmeal

Oatmeal in a bowl

Source: emmadiscovery/Flickr

Whether you have whipped up a batch of overnight oats to eat cold, or you have cooked up a nice comforting bowl of hot oatmeal, this is a great choice for a late-night snack. You could even add some nut butter or sprinkle a few nuts and seeds on top for extra sleeping goodness.

Oats contain magnesium, melatonin, and tryptophan; all of which help to promote sound sleep.

5. Other Fruits

Not only is fruit just a good, clean, and tasty snack to have during the day, it might be a good option as an after-dark snack, too. Some studies have shown that pineapple and oranges (as well as bananas, mentioned earlier) can promote sound sleep as they both help to increase melatonin production in the body.

Kiwis, in particular, were found to help people fall asleep faster and enjoy a better quality night’s rest.

6. Edamame

salted Edamame

Source: mamamusings/Flickr

Edamame beans are so much fun to eat, so delicious, so nutritious, and, as it turns out, a great late-night snack. Edamame beans are packed with protein and are a good source of tryptophan which the body uses to make melatonin.

7. Herbal Tea

Okay, so when you are genuinely hungry, herbal tea isn’t really going to cut it. But, if you are just feeling like you want a little something in your tummy, a warm cup of herbal tea can do a lot of good.

Herbal teas that contain chamomile, lavender, passion flower, or valerian can help to calm, soothe and even promote more sound sleep.

8. Foods to Avoid

There are a few foods and drinks on the list that you should always avoid before bed if you are looking for a good night’s rest.

It may not come as a shock that coffee with keep you wide awake. Stop drinking caffeinated drinks— coffee, black tea, or some sodas— several hours before bed.

Although alcoholic drinks might make you pass out a little more quickly, the quality and length of sleep are often poorer as a result.

It is also thought that foods high in carbs and sugar can cause sleep disturbances.

This article is for informational purposes only and should not be taken as medical advice. Consult a medical professional if you are experiencing sleep disturbances, and do not take herbal medicines without checking with your doctor first.

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