When it comes to snacking around bedtime, there are a few important things to keep in kind. First eating within one or two hours before going to sleep can cause weight gain and second is the disturbance of your sleep; one study found that late night noshing can make your sleep more restless and sets you up for stress and fatigue the next day.
Also late night eating is often association to stress eating, meaning that you are likely to indulge in high fat, high carbs comfort foods. On the other hand, sleeping with an empty growling stomach can make your sleep restless and make you famished and out of energy in the morning so the best solution is to enjoy one of the following late night snacks that are healthy and low in calories.
1- Cereal and Milk.
When you pick your late night cereal it is better to choose something complex carbs and whole grain like oatmeal, corn or bran flakes something that gives you less than 200 calories per bowl and is easy to digest, put some milk with it for extra protein and nerve soothing tryptophan.
2- Two Slices of White Meat Turkey.
Turkey meat is packed with loads of sleep inducing tryptophan so having a few slices of turkey meat will help you drift into sleep easier and stay asleep all night. Two slices won’t exceed 150 calories, you can have one slice of whole grain toast for extra filling fibers.
3- A Banana.
Banana is the best late night snack to nosh on, not only banana is packed with muscles relaxing and sleep promoting magnesium, potassium band tryptophan but also it is light on the stomach, easy to digest and rich with satiating fiber plus you won’t have any dishes or utensils left behind in the kitchen to take care of in the morning.
4- Nonfat Greek Yogurt.
For no more than 150 calories you will get the tryptophan’s found in dairy as well as the satiating protein. Plus yogurt can be light on your stomach to digest so you are not likely to wake up in the middle of the night with heartburn or indigestion.
5- Apple and Peanut Butter.
Apple is a good source of fiber and iron and peanut butter contains the protein to fil you up but make sure to not take more than a spoonful of peanut butter not to exceed the calories.