8 healthier late-night snacks
Is it possible to satisfy a late night food craving without disrupting your sleep? It is if you know what to look for. Read on to discover our sleepiest bedtime treats...
Let's face it, most late night nibbles are just as much about cravings as they are hunger – which makes striking the balance between hitting the spot and avoiding sleep-disrupting snacks tricky.
While eating before bed may not be an issue for everyone, those with digestive issues, such as reflux, or who are trying to manage their weight, it's best to stick to lighter options when eating late.
Try to choose food free from stimulants like sugar and caffeine. For a sleep supportive boost, consider including foods with nutrients like tryptophan, magnesium and B vitamins, which support the body's natural sleep processes. Read on for treats packed with said nutrients, sure to satisfy cravings and send you off to the land of nod...
Healthy late-night snacks
1. Instant frozen berry yogurt
It's a catch 22 – we get late night sugar cravings, but sugar releases energy into the body which can keep us awake longer. This naturally sweetened instant frozen berry yogurt could be the solution. The combination of fibre from the berries and protein in the yogurt help to slow down the release of sugar, preventing an energy spike. Yogurt also provides calcium which studies have linked to better sleep, as it is required to produce melatonin, the body's sleep hormone.
2. Quick banana ice cream
Why not try this creamy banana ice cream for your next movie night? Not only do the banana and milk provide tryptophan to support the body's production of its sleep hormone, but without additional sugar and fat, it's a much healthier ice cream option.
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3. Almond butter
Almonds not only provide melatonin to support sleep, but are rich in healthy fats, vitamin E and magnesium. If you're struggling with sleep, eat plenty of magnesium-rich foods. This mineral not only helps to convert the amino acid tryptophan into the body's sleep hormone, but also helps it to release GABA – a neurotransmitter that contributes to calming your nervous system.Try some almond butter spread on a slice of wholemeal toast or apple slices.
4. Blueberry & banana smoothie
If you like to workout, then enjoying something protein-rich – like this smoothie – before bed can support muscle recovery and repair. Plus, the tofu and banana provide tryptophan which is required to make both serotonin and melatonin to support a restful sleep. For more protein-rich snack ideas, check out our recipe collection.
5. Chinese-spiced seed mix
Seeds make a healthy snack at any time of day, but come bedtime, they offer some more advantages. Pumpkin seeds are rich in tryptophan and provide 37 per cent of your recommended daily magnesium allowance in a serving. Sunflower seeds offer calcium which supports sleep hormone production.
Next time you're craving something moreish and savoury, why not try this seed mix?
6. Healthy baked oats
Oats are a great source of tryptophan and protein. Here, they're combined with yogurt to make mini baked oat pots, which make a great snack as they're fibre-rich, so will fill you up without leaving you feeling too heavy before bed.
7. Pesto egg muffin bites
If you want to sleep well, it's best to avoid too much sugar before bed, so swap the sweet snacks for these savoury muffin bites. They're made with eggs, which are high in tryptophan – just make sure you go easy on the cheese.
8. Pear & peanut crunch
Fancy something wholesome and not too sweet? Liven up crispbreads with fresh pear and peanut butter to make this moreish snack. Peanuts are another great source of protein and tryptophan, while pears are packed with fibre.
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What is your favourite late night snack? Leave a comment below…
This page was refreshed on 23 April 2024.
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