Why it’s ok to snack late at night.
“Contrary to popular belief, metabolism does not shut down when we sleep.
It ebbs and flows but overallremains consistent with our waking metabolism,” advises Madeline McDonough MS, RDN.
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Eating late at night isn’t just ok, it’s also recommended if you’re really hungry.
What are the best types of foods for healthy late-night snacks?
For optimal effectiveness, Clark advises pairing tryptophan-rich foods with asource of carbohydrate.
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This “helps [the tryptophan] cross the blood-brain barrier and exert its sleep-enhancing effects.”
For some, opting for aprobiotic-rich snackafter dinner may even help with digestive problems.
She notes some healthy options likekefir, sauerkraut, andkombucha.
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The best healthy late-night snacks.
Edamame
This crunchy veggie is one of the midnight go-tos of Clark.
“Edamame is a great healthy substitute for those who prefer salty snacks at night,” she says.
“Edamame is a source of tryptophan and a carbohydrate and may assist with serotonin and melatonin synthesis.”
Swap a tablespoon or two of almond butter for a handful of almonds.
Whole-grain crackers and cheese
A winning combo for late-night cravings.
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“In addition, tart cherries are packed with polyphenolic compounds that helpcombat inflammation and oxidative stress.”
Clark recommends theCheribundi brand, but feel free to experiment with whatever is at your local grocer.
They’re all totally plant-based, and only have four grams of sugar with around 150 calories per bar.
“It’s the perfect guilt-free snack that helps with cravings.
“Looking for a salty crunch?
Sprinkle some sea salt and/or nutritional yeast on top.
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Add a touch of raw honey and some cinnamon to help promote stable blood sugar.
Popcorn also contains fiber and is relatively low in calories whenprepared at home.”
“Grapes are asource of melatonin.
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Tomatoes
These juicy fruits contain small amounts of melatonin.
“Greek yogurtand fruit provide all the creamy sweetness of ice-cream without the added fat and sugar.
“Tryptophan is used to synthesize serotonin and in turn, melatonin, which helps regulate circadian rhythms.
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Pairing Greek yogurt with a source of carbohydrate, like fruit, helps tryptophan cross the blood-brain barrier.”
To make this snack a little tastier, sprinkle the yogurt with some ground cinnamon or turmeric.
Not sure what kind of toast to use?
Kiersten Hickman/Eat This, Not That!
Read our guide to thehealthiest store-bought bread loaves.
Pistachios
“Pistachios are packed full of protein, B6, magnesium, and melatonin.
All of these are important nutrients to help you feel full and fall asleep,” advises Dr. William.
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“Just two pistachios can give you a good amount of melatonin.
So, a handful should help you hit the hay ASAP.”
We’ve got 15perfect pistachio recipesfor you here.6254a4d1642c605c54bf1cab17d50f1e
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Cheese
verify you limit your cheese intake to ahealthy portion size.
That’s one string cheese or a few small cubes of cheddar.
“Research shows the lactose in cheese can help you fall asleep better,” notes Soloff.
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Goji Berries
We’re wild for this uber-nutritioussuperfoodfor a late PM snack, and so is Dr. William.
“Goji berries have the highest concentration of melatonin for any dried fruit,” she notes.
see to it you snack on no-sugar-added or unsweetened varieties.
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