A small snack before bedtime may assist with better sleep, add a nutrition boost to your day, and help you wake up the next morning ready to take on your day! Choosing the proper foods and amounts will provide many benefits.
Metabolism slows down during sleep, so nighttime is the slowest time for your digestion. Eating a small nutrient-dense snack before bed can give your body the energy it needs to take care of metabolic functions while you are resting.
The optimal nighttime snack should fall between 150 to 250 calories, and include a mix of fiber-rich carbs and protein to fill you up. Try these healthy bedtime snack ideas about two to three hours after dinner and 60 to 90 minutes before bed, and your Basal Metabolic Rate will thank you.
1. 1 slice whole-grain toast + 2 tablespoons hummus
Whole grain bread contains magnesium and fiber, adding a positive effect on the quality of sleep. Hummus is made with chickpeas, which are rich in B vitamins. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins and fats, and to use the stored energy in food.
2. 6 ounces 2% cottage cheese + ½ cup tart cherries
Consuming protein before bed can help your muscles repair themselves and may support their growth, too. Eating 30 grams of protein about 60 minutes before bed appears to have a positive effect on muscle quality, metabolism and overall health,.
Choose tart cherries, containing melatonin, which regulates sleep-wake cycles.
3. 1 banana + 1 tablespoon nut or seed butter
Bananas are mostly made up of fast-digesting carbs, which is needed before bed. They're also a good source of magnesium, which helps calm stress hormones and can promote sleep,
Carbs lead to the release of the hormone insulin, and when insulin is released it helps tryptophan enter the brain and induces sleep, The butters contain healthy fats that satiate your brain and body,
4.½ cup pomegranate juice + small handful of almonds
Pomegranate juice is rich in antioxidants, plus it contains no added sugars, fillers, preservatives or caffeine.
Since cinnamon may help support healthy metabolism (body uses more energy to process the spice than it does other foods) try making a hot mulled cider of sorts by warming up the pomegranate juice with cinnamon and cloves. A handful of almonds makes it salty with your sweet drink and are a source of tryptophan, magnesium and protein.
5. ¼ cup crunchy chickpeas + Kiwi
Crunchy and salty roasted chickpeas are a fabulous easily digestible snack for protein and fiber. They will fill you up so you don't wake up starving, which can lead to overeating the next day. Make your own with olive oil, chick peas, and spices baked on a sheet pan or try the store bought brand "Saffron Road" since they come in fun flavors like Salted Caramel and Korean BBQ,
Kiwi is full of serotonin, which helps manage mood and sleep-wake cycles. Serotonin converts into melatonin, helping you fall asleep. The little fruit is also rich in fiber, helping you feel full.
6. 6 ounces plain Greek yogurt + ½ cup blueberries
Having a healthy, low-calorie snack before bed can help regulate blood sugar levels. I need a snack at night time or else I will wake up during the night with low blood sugar.
Plain Greek yogurt is an excellent source of calcium and it's rich in protein, particularly casein, which has been shown to reduce hunger the next morning. Blueberries are high in fiber and antioxidants,
Those antioxidants soothe your body and brain and lower overall physical stress, allowing you to get more restful sleep.
7. ¾ cup whole-grain bran cereal + ½ cup milk or almond milk
Calcium (found in dairy), magnesium (present in nuts and seeds, bananas, avocado and yogurt), and potassium all play various roles in muscle contraction and nerve impulses, so they may help if you suffer from achy legs or cramps. Try bran for the best supply of potassium-a proven cramp-preventer-compared to other cold cereals.
8. Popcorn + Roasted Nuts(walnuts, pecans, or pistachios)
Popcorn is a whole grain, meaning it will give you complex carbohydrates that provide nourishing and satiating fiber,.Whole grains encourage insulin production that results in tryptophan activity in the brain.
Mix your popcorn with a 1/4 cup roasted walnuts, pecans or pistachios for more protein and good fats, promoting fullness and prevent blood sugar spikes, which could disrupt your sleep. .
9. Chamomile Tea + Eggs
This healthy bedtime snack is filling, satiating, and totally soothing. Chamomile contains antioxidants which can induce relaxation and sleep. Eggs contain the drowsiness-inducing amino tryptophan.
10. Crackers + Cheese + Turkey
A handful of whole grain or seeded crackers with cheese and turkey will provide a boost in serotonin and melatonin production. Turkey is a lean meat containing tryptophan which causes drowsiness.
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