Your stomach is growling, and it's already well past midnight. The tricky part is deciding what you can eat that's quick, tasty, and won't make you gain weight. After all, mounting scientific data suggests that eating too late at night may make maintaining a healthy weight more difficult. Fortunately, a modest, nutrient-rich snack around 200 calories is usually OK at night if you're actually hungry. Even certain foods include ingredients that may promote restful sleep.
Best: Sandwich - Half a sandwich on whole wheat bread is a wonderful choice when you want to fill up. Whole grains are digested more slowly by the body, resulting in a longer feeling of fullness. On whole wheat bread, try almond or peanut butter. Nut butter contains beneficial fats that increase your levels of serotonin, a mood-enhancing neurotransmitter that promotes relaxation.
Worst: Pizza - Despite how appetising it may seem, anything that is really fatty can give you heartburn, especially if you lie down right after eating it. A far safer bet is a snack with fewer than 200 calories.
Best: Crackers and Cheese - If you're in the mood for something cheesy, try a little bit on some whole-grain crackers. You might alternatively choose a serving of cottage cheese, which contains tryptophan. An amino acid that helps to make you sleepy.
Worst: Beans Burrito - It's not a good idea to eat something greasy and hot right before bed. Because of the beans, you can experience lots of painful gas in addition to heartburn (which would be a healthy add-in earlier in the evening).
Best: Popcorn - Popcorn is generally an acceptable option as long as it is not overly salty or covered in butter. Since it is a whole grain and contains fibre, it will fill you up more completely and keep you fuller longer than chips.
Worst: Chips - A dangerous combination is fat and salt, especially as bedtime approaches. Additionally, they are simple to overeat, so what starts as a tiny treat could evolve into a binge that's harmful for both your mood and your weight.
Best: Garnola Bar - If you verify the nutrition information, this can serve as an excellent substitute for cookies. Make sure your bar has a good balance of protein, fibre, and sugar. Alternately, grab a half-banana and a handful of almonds, both of which are high sources of magnesium, a mineral that can aid in relaxation. There is also tryptophan in this fruit and nut combination.
Worst: Cookies and Chocolate - Too much sugar will boost you up — at least for a moment — when you should be slowing down. Plus, a sugar high is generally followed by a crash that can leave you feeling miserable.
Best: Greek Yoghurt - Greek yoghurt, which is high in protein, is preferable when you want a creamy delight. Add some cherries or raspberries on top, which contain melatonin, a hormone that aids in lulling you to sleep.
Worst: Ice Cream - Sugar and fat can make it more difficult to sleep. Additionally, if you select a flavour with chocolate, you'll receive caffeine at a late hour that you don't desire.
Best: Herbal Tea - You can relax before going to bed with a cup of herbal (caffeine-free) tea. Attempt valerian, passionflower, or chamomile. As long as you don't frequently get heartburn, peppermint can also be a soothing option.
Worst: Carbonated Drinks - You probably already know not to drink coffee in the wee hours, but also be cautious with caffeine-containing tea and soda. At least six hours before going to bed, try to cut off all caffeine. Even if they don't contain any caffeine, carbonated beverages might still be a concern. You may feel bloated and experience heartburn as a result of the bubbles. It's also not a good idea to have a glass of wine. Alcohol can induce sleep, but it can also make it difficult to stay asleep.