Late night cravings are real and we’ve all had them. According to research,
our biological rhythms might inspire us to crave fatty,
or sweet foods at night. Hey viewers and welcome back to Bestie!
We often reach for the usual suspects when we’re hungry at night. They’re easily available and
the options we find everywhere all seem to be unhealthy. When we can’t find any good choices,
we’re more likely to settle for the ones that aren’t so healthy. But that does not have to
be the case every time. There are many late night snacking options that are actually good for you.
And in today’s video, we will tell you what they are. From popcorn, hummus,
sweet potatoes, nuts, greek yoghurt and more. Watch until the end to learn about all of them.
Oatmeal: You probably associate oatmeal with the early morning hours,
but it has plenty of nighttime benefits too. For starters, oats are a complex carb that will break
down slowly in your system, controlling blood sugar spikes that might mess with your sleep.
And if you find a warm bowl of oatmeal cozy and soothing, you’re not alone.
According to a study, the carbs actually work with your brain to release serotonin, which soothes you
into a tranquil state. It also helps your body produce melatonin for a restful night of sleep.
Have you ever tried oatmeal for dinner? Would you prefer to eat it with fruits,
milk or any other way? Tell us down below in the comments section!
Popcorn: You’re trying to reduce a craving, not put yourself into a food coma.
That’s where popcorn comes into play. This crisp,
salty snack is low in calories. A whopping three-cup serving clocks in at about 100 calories.
So you can chow down without feeling weighed down. And there’s also the complex carb factor.
A whole-grain bedtime snack will stick to your ribs much longer than a cookie
or bowl of ice cream, as tempting as that sounds.
Low fat cottage cheese:
This choice often gets a bad rap for being a bland, boring weight-loss staple back. But
it’s a hidden gem for insomniacs. The lean protein helps boost serotonin.Top a half-cup
serving with raspberries for a 100-calorie midnight snack and an added touch of melatonin.
Cheese and crackers: When it comes to sleep, cheese is a surprisingly good choice.
That’s because it’s high in calcium. It’s also loaded with protein, with some tryptophan and
melatonin for good measure. Pair a few slices of cheese with some whole-grain crackers,
sprouted bread or apple slices for the ultimate protein-carb combination.
Hummus: There is a reason to love chickpeas even more. It’s packed with protein,
about three grams for every two tablespoons. They are also high in lysine and tahini which
are a rich source of the amino acid methionine. Individually, these foods are incomplete proteins,
but when you combine them to make hummus, they create a complete protein.
Why are complete proteins so important?
Basically, it keeps you full, which means no more tossing and turning with a rumbly stomach.
For a late night snack, you can use hummus as a dip for raw veggies.
Cereal and milk: You may reserve cereal for your breakfast. But it also can make a smart midnight
snack and help you sleep. One study found that eating high-glycemic carbs before bed
reduced the time it took for people to fall asleep. Keep portions small. Make sure your
entire snack is under 300 calories, especially if you have problems with heartburn. Heavy meals are
no good in this case. One cup of cornflakes has 100 calories, and a half-cup of skim milk has 45.
Dairy products contain calcium, a mineral that plays a direct role in the production of the
sleep hormone melatonin. Plus, it also acts as a natural relaxant in the body.
Peanut butter and jelly: Nighttime is the right time for this childhood favorite.
Here's why: Certain foods, like peanut butter, contain an amino acid called tryptophan that
gets converted in the brain into melatonin to promote sleepiness.
But carbohydrates like bread and jelly are needed to make tryptophan more available to the brain.
Rice Cakes with Natural Almond Butter: If you usually find yourself scrounging around the
pantry at 9 p.m., keep a few snacks like rice cakes and almond butter on hand. They’re easy,
healthy and satisfying. And at 35 calories per cake, go ahead and load up your plate.
Add a tablespoon of natural almond butter for 101 calories and 9.5 grams of healthy fat.
Whole Wheat English Muffin With Nut Butter:
If you're craving carbs, opt for a whole wheat English muffin instead of a huge slice of bread.
Opt for ones with less than 150 calories and 10 grams of protein. And if you add a teaspoon
of nut butter, you'll be getting some healthy fats, which helps curb appetite. You can also
top it with tomato sauce and cheese for a pizza bagel, which has some good protein. But if you’re
prone to acid reflux symptoms, skip it, as the tomatoes can be a trigger.
Tart cherry juice with chia seeds:
Tart cherry juice, a natural source of melatonin, has been shown in several studies to improve
sleep. In one study, women 50 years and older with insomnia drank eight ounces of either tart
cherry juice or a placebo in the morning and one to two hours before bed. After a few weeks,
those drinking the real thing slept nearly an hour and a half more per night.
The addition of a few tablespoons of chia seeds provides not only fiber and plant protein
but tryptophan, a precursor to melatonin.
Plus, both tart cherry juice and chia seeds are top anti-inflammatory foods.
Sweet Potatoes: The rich carbs in sweet potato boost serotonin,
a brain chemical that triggers relaxation—making this root veggie an ideal late-night snack.
Sweet potatoes are an excellent source of immune-supporting vitamins A & C. One cup
with the skin, about the size of a tennis ball, also provides 950 milligrams of potassium,
more than twice the amount in a medium banana. Drizzle it with a mixture made
from two teaspoons of warm water, one teaspoon of pure maple syrup, and a pinch of ground cinnamon.
Potatoes are one of the healthiest foods around. To know what its health benefits are,
watch our video on what happens to your body when you eat potatoes everyday.
Now back to healthy late night snacks.
Kiwi and pistachios: Eating kiwi on a daily basis is tied to improvements to both sleep quality
and quantity, research shows. In one study, men and women who struggled with sleep disturbances
ate two kiwis one hour before bed for four weeks. Sleep diaries and wristwatches that measured
sleep revealed that the kiwi eaters fell asleep over 35% faster. They also slept more soundly,
and experienced about a 14% increase in total sleep time. The addition of an ounce
of pistachios adds bonus antioxidants, plant protein, healthy fat and minerals.
And this nut is another source of sleep-promoting melatonin, packing more than any other nut.
Mashed banana topped with pumpkin seeds: A comfort food for many, bananas have been shown to boost
blood melatonin levels. They’re also packed with potassium, which supports healthy blood pressure,
heart function, and muscle contractions. It also helps prevent muscle cramps.
Mash and garnish this fruit with an ounce of pumpkin seeds, which supply plant protein,
fiber, healthy fat, zinc, and magnesium. Magnesium in particular helps you settle into
a state of relaxation that prepares your body for sleep and plays a role in melatonin regulation.
Nuts: If you’re tired but still want to eat, a small handful of nuts
definitely fits the bill. This is because of the high protein content and healthy fats. Nuts
are nutritional powerhouses that can help regulate blood sugar, fight inflammation,
decrease hunger, help weight loss and lower your risk of cardiovascular disease.
Raw almonds, pistachios and macadamias are high in healthy fats which suppress hunger,
optimize brain function, and help burn fat. Plus, almonds and walnuts specifically
contain melatonin. Just make sure you stick to a handful
and not the whole bag—that works out to about 200 calories per quarter cup, give or take.
Greek yoghurt: You can enjoy the high protein of Greek yogurt in so many different
ways before bedtime. Add it to a smoothie, mix it with fresh fruit and honey for a parfait
or just enjoy it plain. It’s super rich in protein and probiotics,
plus it also contains tryptophan, which helps your body produce both melatonin and serotonin.
And when you combine yogurt with fresh fruit, it helps your body use that tryptophan faster.
While these healthy snacks help you sleep better, there are other methods as well
that can give you a good night’s sleep. Here’s a couple more videos you need to take a look at.
Learn about 10 Life Hacks To Get A Good Night's Sleep.
Or find out How To Sleep Better By Avoiding These Bedtime Habits
These 2 videos will definitely help you sleep faster and better at night.
So click both and let’s get started! Also, don’t forget to like and subscribe to our
channel. What’s your favorite late-night snack? Is it healthy? Let us know in the comments below.