RDNs share their favorite tips for making smart snack choices between dinner and bedtime.
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Its all too common to feel nagging hunger pangs in the hours between dinner and bedtime.
And while certainly delicious, certain midnight snack options can also negatively impact sleep and leave you wanting more.
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This conundrum adds further insult to injury, as healthy sleep is a cornerstone to health and wellness.
Here are some great food choices that are satisfying, nutritious, and support optimal sleep, too.
), and supporting the gut microbiome.
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A thriving gut microbiome supports the immune system, brain health, and several other body systems.
Magnesium
One of the most common dietary supplements for those with sleep troubles is magnesium.
A2023 reviewon this key mineral supports these benefits.
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This could be thanks to the fatty acids role in melatonin regulation.
Plus, omega-3s promote heart, brain, and immune health, among many other impressive benefits.
And as it turns out, some of this may be true.
These nutritional perks will encourage overall health, satiety, and sleep.
Mini Smoothie Bowl With Tart Cherries
The satisfying sweetness of a smoothie bowl is perfect after dinner.
Overnight Oats With Chia Seeds
Overnight oats can save the day at nightnot just at breakfast time.
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Top with berries and a splash of milk to help with those sugar cravings.
Turkey Roll-Ups
The tryptophan found in turkey (and chicken!)
will help you have a more complete nights sleep, making turkey roll-ups the perfect slightly salty nighttime snack.
The tryptophan and vitamin D found in yogurt, especially, will also promote healthy sleep.
Fresh Veggies and Cottage Cheese Dip
Crunchy foods are a common craving in the hours after dinner.
High-fiber popcorn and protein-filled edamame are excellent choices, but dont sleep on fresh-cut veggies and a satisfying dip.
Dip them in vitamin D and tryptophan-rich cottage cheese to promote sleep and add an irresistibly savory bite.
I top my cottage cheese with everything bagel seasoning for extra flavor.
Cheese contains tryptophan, an amino acid that carries sleep-regulating properties.
Additionally, the calcium found in cheese mixes with tryptophan to produce melatoninthe sleep-inducing hormone.
Scrambled Eggs
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Scrambled eggs are packed withvitamin D, protein, and even melatonin.
Plus, it’s a relatively easy meal to make when you’re short on time and energy!
This winning combination of nutrients shouldleave you feeling satisfiedwell after youve finished your meal.
Whats the Best Time for a Nightly Snack?
The bottom line: If youre hungry, you should eat something, she says.
