5 late night snacks for sound sleep
5 late night snacks for sound sleep
Getting a good night’s sleep is something we all crave, but sometimes, our late-night cravings can work against us. While indulging in a heavy, greasy snack before bed may leave you tossing and turning, choosing the right foods can actually promote better sleep. Here’s a list of 5 late-night snacks that not only satisfy your hunger but can also help you get a restful, rejuvenating sleep.
1. Bananas with Almond Butter
Bananas are a powerhouse when it comes to promoting better sleep. They contain magnesium and potassium, both of which help relax muscles and calm your body. Bananas also have tryptophan, an amino acid that your body converts into serotonin and melatonin—two hormones that regulate sleep. Pairing a banana with almond butter adds a dose of healthy fat and protein, which helps stabilize your blood sugar levels through the night.
Why it works: The combination of magnesium, potassium, and tryptophan in bananas, plus the healthy fats and protein in almond butter, promotes relaxation and ensures a steady, uninterrupted sleep cycle.
How to prepare: Slice up a banana and spread a tablespoon of almond butter on each slice. It’s a tasty and filling snack that’s easy to prepare!
2. Warm Oatmeal with Honey and Cinnamon
Oats are an excellent source of melatonin, the hormone that regulates sleep. They also provide complex carbohydrates that help your body release serotonin. Having a warm bowl of oatmeal before bed can give you that cozy feeling, and the addition of honey and cinnamon can provide extra health benefits. Honey can help increase insulin levels slightly, which promotes the production of tryptophan, the sleep-inducing amino acid.
Why it works: Oats contain melatonin, and the combination of honey and cinnamon boosts the body’s ability to produce serotonin and melatonin, leading to better sleep.
How to prepare: Prepare a small bowl of oatmeal (about 1/2 cup of oats with water or milk). Stir in a teaspoon of honey and a dash of cinnamon for added flavor and relaxation benefits.
3. Greek Yogurt with Cherries
Greek yogurt is a fantastic source of protein, which helps stabilize blood sugar levels throughout the night. It’s also rich in calcium, which plays a role in the body’s ability to process melatonin. Cherries, particularly tart cherries, are one of the few natural sources of melatonin. Pairing these two foods together makes for a delicious snack that helps promote deeper sleep.
Why it works: The calcium in Greek yogurt helps the brain use tryptophan to produce sleep-regulating melatonin, while cherries are a natural source of the hormone itself.
How to prepare: Spoon about ½ cup of Greek yogurt into a bowl and top it with a handful of tart cherries (fresh or dried). You can even drizzle a little honey on top for sweetness if desired.
4. Whole Grain Crackers with Cheese
If you’re looking for something savory, whole-grain crackers paired with cheese is a great option. Whole grains contain tryptophan, while cheese provides protein and calcium, both of which work together to promote the production of melatonin. The combination of complex carbs from the crackers and protein from the cheese keeps blood sugar levels stable, preventing any energy crashes during the night that could disturb your sleep.
Why it works: The combination of tryptophan, protein, and calcium helps regulate your body’s production of sleep-promoting hormones and keeps you feeling full without being overly stuffed.
How to prepare: Grab a handful of whole-grain crackers and pair them with a couple of slices of your favorite cheese (cheddar, mozzarella, or Swiss are great options).
5. Chamomile Tea with a Slice of Whole Grain Toast
Chamomile tea is a classic when it comes to promoting sleep, thanks to its calming properties. It contains an antioxidant called apigenin, which binds to specific receptors in the brain that help reduce anxiety and promote sleepiness. Pairing it with a slice of whole-grain toast provides a small, healthy carbohydrate source that stabilizes your blood sugar levels and prevents hunger from interrupting your sleep.
Why it works: Chamomile tea helps relax the mind and body, while the whole grain toast offers a satisfying yet light carbohydrate to keep you full without disturbing your sleep.
How to prepare: Brew a warm cup of chamomile tea and enjoy it alongside a slice of whole-grain toast. You can add a small amount of almond butter or avocado on top of the toast for an extra touch.
Final Thoughts
The key to a restful sleep is not only about quantity but also the quality of sleep. What you eat before bed can have a significant impact on how deeply and soundly you sleep. Instead of reaching for sugary snacks or caffeine-loaded treats, try one of these sleep-promoting snacks. Not only will they satisfy your late-night cravings, but they’ll also help you wake up feeling refreshed and energized.
Remember: It’s not just about what you eat; when you eat is equally important. Avoid heavy meals too close to bedtime, as they can cause indigestion and disrupt your sleep cycle. Instead, opt for light, sleep-friendly snacks about 30 to 60 minutes before bed to ensure a restful night’s sleep.
