10 Power-Packed Snacks to Fuel Your Late-Night Productivity
10 Power-Packed Snacks to Fuel Your Late-Night Productivity
A wholesome late-night snack like edamame, bananas, or eggs may benefit your health. Certain foods have ingredients that may potentially improve your quality of sleep.
An increasing body of research suggests that eating after midnight may make it more difficult to control your weight. However, if you're starving, a 200-calorie or fewer modest, nutrient-rich snack is usually OK in the evening.
Certain snacks even have ingredients that may improve your quality of sleep.
These are 14 delicious and healthful late-night snack suggestions.
1. Tart Cherries
Include tart cherries (like Montmorency) or their juice on your list of late-night munchies.
Some previous research indicates that they might improve your quality of sleep. Additionally, they contain anti-inflammatory properties and may offer protection against diseases like arthritis and heart disease that are aggravated by inflammation.
Some previous research indicates that they might improve your quality of sleep. Additionally, they contain anti-inflammatory properties and may offer protection against diseases like arthritis and heart disease that are aggravated by inflammation.
Tart cherries are comparatively low in melatonin, a hormone that promotes sleep.
But procyanidin B-2, a phytochemical, is also present in them. This substance is said to shield your blood's supply of tryptophan, an amino acid needed by your body to produce melatonin.
A quarter of a cup, or forty grams (g), of dried tart cherries, has 133 calories, compared to eight ounces (oz), or 240 milliliters, (mL), of 100% tart cherry juice.
But procyanidin B-2, a phytochemical, is also present in them. This substance is said to shield your blood's supply of tryptophan, an amino acid needed by your body to produce melatonin.
A quarter of a cup, or forty grams (g), of dried tart cherries, has 133 calories, compared to eight ounces (oz), or 240 milliliters, (mL), of 100% tart cherry juice.
Summary
Studies indicate that tart cherries, or their juice, may improve your quality of sleep, so they're a great late-night snack. A quarter cup (40 g) of dried tart cherries or eight ounces (240 mL) of 100% tart cherry juice have less than 160 calories.
2. Almond Butter On a Banana
This delightful 190-calorie combination of one tiny banana and one tablespoon (tbsp), or 16 g, of unsweetened almond butter, may promote sleep.
One of the few fruits that is known to be reasonably high in serotonin—a neurotransmitter that your body partially converts to melatonin—is the banana.
Almond butter and almonds provide some melatonin. They're also an excellent source of magnesium, vitamin E, and beneficial fats.
One of the few fruits that is known to be reasonably high in serotonin—a neurotransmitter that your body partially converts to melatonin—is the banana.
Almond butter and almonds provide some melatonin. They're also an excellent source of magnesium, vitamin E, and beneficial fats.
Summary
For just 190 calories, you may boost your body's melatonin levels and promote a restful night's sleep by snacking on a banana with almond butter.
3. Kiwi
This low-calorie, fuzzy-skinned fruit has a sweet-tart flavor.
A pair of kiwi fruits have 84 calories. 4 grams of fiber and 142% of the vitamin C daily dose (DV).
Kiwis may also improve your sleep quality.
A pair of kiwi fruits have 84 calories. 4 grams of fiber and 142% of the vitamin C daily dose (DV).
Kiwis may also improve your sleep quality.
Researchers examined the impact of kiwi fruit on sleep in 15 professional athletes in a small 2023 study (Trusted Source). Every participant kept a sleep log for four weeks and consumed two kiwi fruits before going to bed. Participants report getting better sleep and waking up less frequently after turning in.
One of the few fruits with a high concentration of the neurotransmitter serotonin is the kiwi. Serotonin is a calming hormone that might hasten your rate of sleep. It also lessens cravings for carbohydrates.
There are many more reasons to love kiwi in the interim, even though further research is required to validate its beneficial effects on sleep.
There are many more reasons to love kiwi in the interim, even though further research is required to validate its beneficial effects on sleep.
Summary
Rich in vitamin C, kiwis provide a delicious and light snack. Just 84 calories are found in two peeled kiwis. Additionally, they naturally contain serotonin, which aids with appetite suppression and relaxation.
4. A protein shake
If you exercise regularly, eating a high-protein snack before bed may assist promote muscle repair and slow down age-related muscle loss.
A delicious and simple method to sneak in some protein-rich milk before bed is with smoothies.
A delicious and simple method to sneak in some protein-rich milk before bed is with smoothies.
For instance, to make a tropical delight with only 160 calories, combine 8 ounces (240 mL) of low-fat milk with 2/3 cup (110 g) of frozen pineapple.
Moreover, milk contains a lot of tryptophan, an amino acid that your body uses to produce the sleep-promoting chemicals melatonin and serotonin.
Summary
Protein, which helps repair muscles, and tryptophan, which your body utilizes to create chemicals that promote sleep, are both found in milk-based smoothies. There are only roughly 160 calories in an 8-oz (240 mL) smoothie made with low-fat milk and pineapple.
5. Berries with goji
These bitter and sweet berries have a reddish-orange color that suggests they are high in carotenoids, which are antioxidants.
In a previous, early 2008 trial, subjects drank either 4 oz (120 mL) of goji berry juice or a placebo every day.
In a previous, early 2008 trial, subjects drank either 4 oz (120 mL) of goji berry juice or a placebo every day.
In the goji berry group, almost 80% of participants reported better sleep. Roughly half said they felt less exhausted, and about 70% said it was easier to wake up. There were no similar benefits reported by those in the placebo group.
Even while more thorough and comprehensive research is required to fully investigate these sleep-related advantages, goji berries are still an easy, nutrient-dense snack.
There are 98 calories in a 5-tbsp (28-g) serving of dried goji berries. You can eat them raw like raisins or sprinkle them into cereal or trail mix.
Even while more thorough and comprehensive research is required to fully investigate these sleep-related advantages, goji berries are still an easy, nutrient-dense snack.
There are 98 calories in a 5-tbsp (28-g) serving of dried goji berries. You can eat them raw like raisins or sprinkle them into cereal or trail mix.
Summary
A snack high in antioxidants, goji berries may help you go to sleep. These delicious dried berries have 98 calories per 5-tbsp serving.
6. Cheese and crackers
Consistent blood sugar levels are supported by snacks that strike a balance between protein and carbs, like cheese and whole-grain crackers.
In terms of sleep, eating meals high in carbohydrates, like crackers, along with foods that are high in tryptophan, like cheese, increases the amount of tryptophan that is available to your brain.
This implies that your body can produce melatonin and serotonin, which promote sleep, using the molecule.
A serving of one stick of reduced-fat cheddar cheese (28 g) and four whole wheat crackers (16 g) contains approximately 145 calories.
In terms of sleep, eating meals high in carbohydrates, like crackers, along with foods that are high in tryptophan, like cheese, increases the amount of tryptophan that is available to your brain.
This implies that your body can produce melatonin and serotonin, which promote sleep, using the molecule.
A serving of one stick of reduced-fat cheddar cheese (28 g) and four whole wheat crackers (16 g) contains approximately 145 calories.
Summary
The combination of cheese's protein and crackers' carbohydrates promotes stable blood sugar levels and the release of brain chemicals that promote sleep. Furthermore, just about 150 calories are contained in one stick (28 g) of reduced-fat cheese and four crackers.
7. Warm cereal
Not only is hot cereal a fantastic breakfast food, but it's also an excellent way to unwind at night.
Muesli and other whole grain cereals are higher in nutrients and high in fiber compared to ready-to-eat breakfast cereals.
Beyond the box, you can also make hot cereal out of cooked barley or whole-grain rice by adding milk and toppings like almonds, dried fruit, or cinnamon.
Muesli and other whole grain cereals are higher in nutrients and high in fiber compared to ready-to-eat breakfast cereals.
Beyond the box, you can also make hot cereal out of cooked barley or whole-grain rice by adding milk and toppings like almonds, dried fruit, or cinnamon.
Whole grains that take longer to cook can be prepared ahead of time and kept in the refrigerator for a few days. When you're ready for a late-night snack, add a little water and reheat the oats.
The average calorie content of a 3/4-cup (175-g) portion of cooked muesli prepared with water is 124. Add 1/4 cup (61 g) of nonfat Greek yogurt to the mixture to get extra protein and calories (37).
The average calorie content of a 3/4-cup (175-g) portion of cooked muesli prepared with water is 124. Add 1/4 cup (61 g) of nonfat Greek yogurt to the mixture to get extra protein and calories (37).
Summary
For a nutritious late-night snack, almost any cooked whole grain can be mixed with milk or additional toppings. Just 124 calories are found in a 3/4-cup (175-g) portion of cooked muesli prepared with water.
8. Mix trail
You may either buy prepackaged trail mix or make your own by buying the specific ingredients you choose.
Nuts, seeds, and dried fruits are generally considered healthful options. Combine them and divide them into snack-sized bags or reusable containers, transferring approximately 1/4 cup (38 g) at a time.
It's crucial to monitor your portion size when eating trail mix because the ingredients are typically high in calories. In trail mix, a 1/4 cup (38 g) portion typically contains 173 calories.
Some trail mix ingredients not only provide minerals, B vitamins, and healthy fats, but they may also help you sleep.
Nuts, seeds, and dried fruits are generally considered healthful options. Combine them and divide them into snack-sized bags or reusable containers, transferring approximately 1/4 cup (38 g) at a time.
It's crucial to monitor your portion size when eating trail mix because the ingredients are typically high in calories. In trail mix, a 1/4 cup (38 g) portion typically contains 173 calories.
Some trail mix ingredients not only provide minerals, B vitamins, and healthy fats, but they may also help you sleep.
Summary
Nutrients that promote sleep can be found in several trail mix ingredients, like walnuts and dried cranberries. A 1/4 cup (38-g) serving typically contains 173 calories, depending on the mixture. To prevent consuming too many calories, measure out your trail mix servings.
9. Yogurt
10. Whole-grain wrap
Summary
With only 140 calories, a medium whole-grain tortilla is a great option for a nutritious late-night snack. Simply top with wholesome contents or toppings, like leftover chicken breast and hummus, and enjoy.
11. Pumpkin seeds
Pumpkin seeds provide 158 calories and 40% of the daily value (DV) for magnesium in a 1-oz (28-g) meal. Magnesium has been related to improved sleep.
Another great source of tryptophan is pumpkin seeds.
Consuming pumpkin seeds with carbohydrates, such as half apple or some raisins, helps your body produce melatonin by sending the tryptophan in the seeds to your brain.
Another great source of tryptophan is pumpkin seeds.
Consuming pumpkin seeds with carbohydrates, such as half apple or some raisins, helps your body produce melatonin by sending the tryptophan in the seeds to your brain.
Summary
Tryptophan and magnesium abound in pumpkin seeds, which may promote sleep, especially when combined with carbohydrates like fresh fruit or raisins. A serving of 1 oz (28 g) pumpkin seeds contains 158 calories.
Frequently Asked Questions
1. What is the healthiest late-night snack?
Ans: The healthiest late-night snacks are protein-rich foods like edamame or yogurt, as well as fruits like bananas and strawberries.
2. Is late-night snacking normal?
Ans: According to studies [Eat in Yogurt Well - What Happens to Your Body When You Eat a Late-Night Snack Every Day], almost 60% of Americans admit to late-night eating. This indicates that late-night snacking is actually fairly frequent.
3. Should I eat at 3am if I'm hungry?
Ans: If you're very hungry at three in the morning, you can have a tiny snack. In actuality, eating before bed might cause sleep disturbances.
Conclusion
Eating a snack under 200 calories shouldn't make you gain weight if you're actually hungry at night rather than just bored or anxious.
Nutritious, low-processed whole foods are simple, delicious, and healthful late-night snacks. In fact, a lot of these foods have ingredients that promote sleep.
The most crucial thing is to always have wholesome, tasty snacks available. In this manner, you'll be less likely to be tempted to grab a less nutritious, higher-calorie snack right before bed at the nearby fast-food drive-through or convenience shop.
Nutritious, low-processed whole foods are simple, delicious, and healthful late-night snacks. In fact, a lot of these foods have ingredients that promote sleep.
The most crucial thing is to always have wholesome, tasty snacks available. In this manner, you'll be less likely to be tempted to grab a less nutritious, higher-calorie snack right before bed at the nearby fast-food drive-through or convenience shop.
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