Discover the pros and cons of snacking before bedtime, and learn about healthier options that can benefit your health and sleep.
To eat or not to eat before bedtime has been a debate for some time now. Most experts recommend not eating late at night because it can contribute to obesity, and even make it harder for you to fall asleep. However, if you must have a snack before heading to bed, there are healthier options you can grab. In fact, research shows that these healthy bedtime snacks may even provide some benefits like shrinking your belly, better mood, and improved cognitive function.
Healthy Bedtime Snacks
The key to picking the perfect bedtime snack is to pay attention to the calories you are consuming. You may be tempted to grab a high-calorie snack like chips or cookies. However, these contribute to poor sleep quality. Instead, you should opt for low-calorie snacks such as fruit, nuts, seeds and oatmeal. Consuming low-calorie carbohydrate or protein snacks 30 minutes before bed can help boost your metabolism in the morning, according to a study.
Here are some healthy options, if you want a quick snack before bed:
1. Banana with Almond Butter
Almonds and bananas are both great sources of magnesium, which is just what you need to help you get a good night’s rest. Just one serving size of a banana and one ounce of almonds provides just over 100 milligrams of magnesium, Sleep Foundation notes. Bananas also contain potassium, which is also great for improving sleep quality.
2. Protein Smoothie
Before you head to bed, try a protein smoothie. According to research, drinking whey or casein protein shakes before bed can spur a higher rate of muscle synthesis. If you like to workout in the evenings, paring these smoothies with your exercise routine may even provide additional benefits.
If you are vegan or want to avoid consuming dairy, there are also vegan options you can try. In fact, mixing your protein powder with almond milk or water can provide you with a lower-calorie option.
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3. Oatmeal
Who says oatmeal is only for breakfast? Whether hot or cold, oatmeal can help prepare your body for sleep and keep you full throughout the night so that you don’t feel the urge to wake up in the middle of the night for a snack. Oats contain magnesium and melatonin, also known as the sleep hormone.
For something quick and easy, whip up a batch of overnight oats with dried fruits and seeds. This makes for a perfect bedtime snack that is quick and easy.
4. Citrus Fruits
You can never go wrong with fruit, which is an essential way to provide your body with the vitamins and minerals it needs. Pineapple, oranges and blueberries are a good place to start. These fruits increase melatonin production about two hours after consumption, research notes.
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