7 Bedtime Snacks to Help You Lose Weight and Sleep Better
If you feel hungry right before bed, your body may be telling you that you need a snack. Having a healthy, low-calorie snack before bed can help balance your blood sugar so you don't wake up hungry (or angry) in the morning. But eating the wrong foods before bed can keep you from getting a good night's sleep and cause you to take in too many calories and gain weight. Most people have trouble with evening snacks because they mindlessly eat the wrong things when they aren't even hungry. So, here are 8 healthy snacks to help you lose weight and sleep better.
1. Bananas spread with almond butter
Bananas and almond butter both have magnesium and potassium in them. Both of these are natural ways to calm down your muscles and help you sleep. Cortisol is a "stress hormone" that can keep you up at night. Magnesium has been shown to lower cortisol, and potassium helps keep your heartbeat steady, which helps you settle better.2. Popcorn
Before bed, popcorn without butter or other toppings is a great low-calorie snack. It's a carbohydrate that helps move tryptophan from your blood into your brain, which raises your serotonin levels. Serotonin is a hormone that affects our diurnal rhythms and has been linked to better sleep.
3. Chickpeas that have been roasted
Instead of chips or bread, try roasted chickpeas when you want something crunchy after dinner. They have a lot of protein, are easy to stomach, and can help you feel full so you don't wake up the next day starving.
4. Greek yoghurt on its own and blueberries
Plain Greek yoghurt is a great way to get calcium, which your body needs to turn tryptophan into melatonin. It's also high in protein, especially casein, which has been shown to make you feel less hungry the next day. This makes it less likely that you'll eat too much for breakfast. Blueberries have a lot of fibre and vitamins, which calm your body and brain and make you feel less stressed in general.5. Toast made of whole wheat with hummus
Wheat flour is a good source of magnesium, which has been shown to help people sleep better, especially those who have trouble falling asleep. Chickpeas, which are used to make hummus, are full of B vitamins. B vitamins help your body turn carbs, proteins, and fats into energy.6. Cinnamon-flavored muesli
Melatonin is a hormone that is found naturally in oats. It helps keep your circadian rhythms in sync and helps you sleep. They are healthy whole foods that are full of vitamins, minerals, and fibre. However, they have more calories than some of these other options, so if you want to lose weight, you should only eat a small amount of muesli. Sprinkle some cinnamon on top. Cinnamon helps keep blood sugar levels even, which controls cravings, weight, and happiness.7. Nuts by the Handful
Nuts like almonds and walnuts have natural melatonin, protein, and magnesium, which make you feel sleepy and help you satisfy your hunger and needs. Make sure the nuts have low or no added sodium, which can make it hard to sleep, and stick to a 1 oz dose before bed to keep the calories in check.
If you snack on the right foods before bed, it can help you feel less hungry and get you ready for the next day.
