Food that helps you sleep like a baby...without making you bloated in the a.m.
When it comes to snacking within an hour or two of your bedtime, there's a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning in can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging in high-fat comfort calories.
1. STRING CHEESEEven though you’re eating cleaner, you don’t need to give up cheese. It’s a good source of protein, calcium and other nutrients. However, there are certain cheeses that are better than others in terms of calories such as provolone, mozzarella, feta, goat cheese and parmesan. Cut into squares or smear on whole grain crackers! String cheese is a great option too since it’s portion controlled!
Sure, it's processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill.
2. A BOWL OF CEREAL
Put down the Count Chocula—all that sugar might leave you too wired to sleep (and also give you a stomach ache). We're talking about the whole-grain, complex carb kind (think oatmeal or corn or bran flakes) that's easy to digest and gives you 200 calories or less per bowl, says Brill. Pour in a little milk for extra tryptophan and protein.
3.Hard Boiled Egg
A great source of protein, a hard boiled egg is a simple, healthy snack when you need a boost. In fact, we love making a batch of hard boiled eggs at the beginning of the week and then storing them in the fridge to always have on hand. Just sprinkle with a little salt and pepper and you’ve got a tasty treat you can feel good about.
Next time you get a late night craving, reach for one of these snacks instead. Healthy eating doesn’t mean depriving and starving yourself; it’s about finding foods you love that love your body too!
4. NONFAT GREEK YOGURT
For about 100 to 150 calories, you get the relaxing powers of tryptophan from the dairy, as well as satisfying protein, says Brill. Plus, yogurt can help calm your stomach, so you're less likely to wake up with heartburn or indigestion and instead can score a good night's rest.
The texture is reminiscent of ice cream, but Greek yogurt is a much healthier choice. High in protein and low in sugar, it can fulfill that creamy craving you get from your typical Ben & Jerry’s, but it won’t mess with your blood sugar levels like typical desserts do. We prefer buying the plain variety to avoid added sugars and then choose our own toppings like sliced fruit, a little honey, chocolate chips or cacao nibs for a little something extra.
5. AN APPLE WITH A SPOONFUL OF PEANUT BUTTER
Apples have lots of fiber and a satisfying crunch. "The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach," says Brill.
Along with providing you a satisfying sweetness and crunch, apples are full of fiber. Peanut butter is loaded with protein and the combination of the two makes for a super satisfying snack that is sure to fulfill hunger cravings, all without leaving a heavy feeling in your stomach or causing any guilt.
6. A BANANA
Not only are bananas loaded with satiating fiber and relaxing tryptophan (for only about 100 calories each), but they're the perfect late-night nosh if you've already cleaned up your kitchen. You won't leave behind any dishes or utensils to wash!
At only about 100 calories each, a banana is rich in fiber to satiate you and full of the amino acid tryptophan, which your body uses to manufacture serotonin and melatonin—both important mood and sleep-regulating neurotransmitters. You can also dip it in peanut butter for a hit of protein!
7. BABY CARROTS
Super-nutritious with lots of crunch, these little orange guys will fill you up long enough so you doze off, says Brill. And all for four fat-free calories per carrot.
8.DARK CHOCOLATE
People are always surprised to hear that chocolate can be a YES even when you’re trying to lose weight. Just be sure you get at least 72 percent cacao to ensure you get plenty of antioxidants and fiber to satiate you, while steering clear of high doses of sugar, which milk chocolate is known to have. And stick to 2 ounces or less and use it in place of other sweets!