Snacking at night is a habit that many people have, whether it’s due to boredom, stress, or simply a lack of food during the day. However, not all snacks are created equal, and some can be detrimental to our health and sleep. In this article, we’ll discuss what snacks are good to eat at night, and why they’re beneficial.
Snacks that won’t disrupt sleep
- Snacks low in sugar and refined carbohydrates Snacks that are high in sugar and refined carbohydrates can cause a spike in blood sugar levels, leading to difficulty falling and staying asleep. Instead, opt for snacks that are low in sugar and refined carbohydrates, such as nuts, seeds, and vegetables.
- Snacks high in protein and fiber Protein and fiber are both beneficial for sleep, as they help keep you full and satisfied throughout the night. Some examples of high-protein and high-fiber snacks include Greek yogurt, edamame, and hummus with vegetables.
- Snacks that contain tryptophan Tryptophan is an amino acid that can help promote relaxation and sleep. Some snacks that contain tryptophan include bananas, turkey, and cottage cheese.
Snacks that won’t lead to weight gain
- Snacks that are low in calories Eating too many high-calorie snacks at night can lead to weight gain. Opt for snacks that are low in calories, such as air-popped popcorn, sliced vegetables with hummus, and berries.
- Snacks that are high in volume Snacks that are high in volume can help you feel full and satisfied without consuming too many calories. Some examples of high-volume snacks include fruits and vegetables, soups, and popcorn.
- Snacks that are nutrient-dense Nutrient-dense snacks contain a high amount of vitamins and minerals per calorie. Some examples of nutrient-dense snacks include almonds, hard-boiled eggs, and berries.
Snacks that can improve sleep quality
- Snacks that contain magnesium Magnesium is a mineral that can help improve sleep quality by reducing inflammation and promoting relaxation. Some snacks that contain magnesium include dark chocolate, almonds, and pumpkin seeds.
- Snacks that contain melatonin Melatonin is a hormone that helps regulate sleep-wake cycles. Some snacks that contain melatonin include cherries, almonds, and kiwi.
- Snacks that are warm and soothing Warm and soothing snacks can help promote relaxation and sleep. Some examples of warm and soothing snacks include warm milk, herbal tea, and oatmeal.
Snacks that can reduce stress
- Snacks that contain omega-3 fatty acids Omega-3 fatty acids can help reduce stress and improve mood. Some snacks that contain omega-3 fatty acids include chia seeds, walnuts, and salmon.
- Snacks that contain antioxidants Antioxidants can help reduce inflammation and stress in the body. Some snacks that are high in antioxidants include blueberries, dark chocolate, and green tea.
- Snacks that contain adaptogens Adaptogens are herbs and mushrooms that can help reduce stress and promote relaxation. Some examples of adaptogenic snacks include mushroom tea, ashwagandha-infused smoothies, and maca energy balls.
In conclusion, snacking at night can be a healthy habit as long as you choose the right snacks. Opt for snacks that won’t disrupt sleep, won’t lead to weight gain, can improve sleep quality, and can reduce stress. By making smart choices when it comes to snacking, you can help promote better sleep and overall health.