Why Choosing Healthy Night Time Food
Unbeknownst to most people eating habits at night play bigger role than you might think. Your general health, digestion and sleep quality can be affected by what you eat before bed. Although it can be tempting to reach for sugary or salty snacks like chips. Eating balanced meal at night can prevent weight gain, indigestion and restless nights.
The top 25 healthy foods to eat at night that will fuel your body, promote better sleep and boost your general well-being are covered in this guide.
1. Almonds
Magnesium which is lots in almonds helps relax muscles and regulate sleep. A stress hormone that can disrupt sleep. Cortisol is reduced by magnesium. Good fats in almonds help in satiety and thus curb midnight cravings.
2. Walnuts
Melatonin hormone that regulates sleep wake cycle can be found naturally in walnuts. They also have omega-3 fatty acids which can help improve sleep by promoting brain function and reducing inflammation.
3. Cherries
Because of their high melatonin content cherries specially tart cherries can promote better sleep and faster time to sleep. The antioxidants it contains reduce oxidative stress and inflammation, promoting deeper, more restful sleep.
4. Bananas
Rich in potassium and magnesium bananas ease tense muscles and calm nervous system. It also contains tryptophan, amino acid that body uses to make hormones melatonin and serotonin both of which are involved in sleep regulation.
5. Kiwi
Kiwis are high in serotonin which is associated with better sleep quality and contain antioxidants including vitamins C and E. Eating kiwi before bed has been shown in studies to increase onset, duration and effectiveness of sleep.
6. Oatmeal
Oats are complex carbohydrate that promotes release of serotonin and helps regulate blood sugar. Melatonin precedes serotonin which facilitates sleep. Oatmeal also contains small amounts of melatonin which can further improve sleep.
7. Greek Yogurt
Rich in calcium and protein greek yogurt contributes to synthesis of melatonin. Its high tryptophan content promotes hormones that induce relaxation and sleep. Protein supports muscle repair at night.
8. Cottage Cheese
Because cottage cheese contains slowly digesting casein protein it is perfect for nighttime muscle regeneration. In addition it contains tryptophan which promotes synthesis of melatonin and serotonin. Which improves mood and sleep.
9. Whole Grain Crackers
Body needs tryptophan to produce melatonin and complex carbohydrates in whole grain crackers help make it more available to body. In addition they maintain blood sugar balance, preventing insulin spikes and nocturnal hunger.
10. Pumpkin Seeds
Zinc and magnesium which are lots in pumpkin seeds help body relax and maintain regular sleep cycle. Additionally zinc helps regulate melatonin levels and protein it contains keeps you satisfied throughout night.
11. Avocados
Healthy fats in avocados help balance blood sugar levels and reducing nighttime crashes. Avocados’ magnesium and potassium ease tense muscles and nerves, creating peaceful and sleepy environment..
12. Chamomile Tea
Antioxidant apigenin which is present in chamomile tea binds to specific brain receptors that induce sleep and reduce insomnia. It also has minor muscle relaxing properties which help in physical relaxation.
13. Spinach
Spinach is rich in magnesium, potassium and calcium and helps in nerve and muscle function. Spinach contains calcium which helps body produce melatonin which promotes restful sleep.
14. Honey
A tiny amount of honey increases insulin somewhat, making it easier for tryptophan to enter brain. This increases melatonin levels which in turn promotes sleep.
15. Tart Cherry Juice
Strong source of melatonin which helps regulate sleep wake cycle is cherry juice. Tart cherry juice has been shown in studies to reduce time it takes to fall asleep and improve quality of sleep.
16. Eggs
Both tryptophan and protein from eggs promote synthesis of melatonin. Because eggs are rich in protein eating them before bed can ensure muscle recovery during night and improve your overall sleep quality.
17. Hummus
Chickpea based hummus is rich in protein and contains tryptophan which helps body produce melatonin. Moreover it contains slow digesting carbohydrates which keep you satisfied throughout night.
18. Brown Rice
Complex carbohydrates like brown rice can increase serotonin level which in turn can stimulate melatonin production. It also helps stabilize blood sugar which reduces chance of sleep disturbances.
19. Herbal Tea (Peppermint or Lavender)
Because peppermint tea calms digestive system it reduces bloating and indigestion. Which can interfere with sleep. Lavender tea is known to calm nervous system which also helps to relax and reduce anxiety.
20. Peanut Butter on Whole Grain Toast
Both tryptophan and healthy fats from peanut butter contribute to synthesis of melatonin. The complex carbohydrates found in whole grain toast help brain absorb tryptophan more easily.
21. Blueberries
Packed with anti-inflammatory and antioxidant properties blueberries help reduce stress levels and promote better sleep. Additionally they contain lots of fiber and few calories making them perfect light snack.
22. Edamame
Edamame is high protein and high magnesium food that promotes sleep by balancing blood sugar and relaxing muscles. Additionally fiber content makes you feel fuller and reduces cravings at night.
23. Sweet Potatoes
Potassium which is lots in sweet potatoes promotes healthy nerve activity and helps muscles relax. They are also high in complex carbohydrates which increase synthesis of melatonin and serotonin.
24. Turkey
Turkey is well known source of tryptophan which body converts into serotonin and melatonin which make you sleepy. Additionally protein it contains helps muscles heal overnight.
25. Pistachios
One of best food sources of melatonin which promotes healthy sleep cycles is pistachios. They also have protein, fiber and healthy fats all of which enhance quality of sleep and help you feel fuller after eating.
FAQ’s
Q: Is it okay to eat protein at night?
A: It is okay to eat protein at night. Small intake of lean protein like chicken, turkey or tofu can be a wise decision because it helps with muscle recovery while you sleep. Avoid heavy protein intake as it can be difficult to digest and can interfere with sleep.
Q: Should I avoid eating late at night?
A: Eating a heavy meal late at night can cause heartburn, indigestion and poor sleep it is generally advised to avoid doing so. If you are hungry before bed a small or nutritious snack is fine as long as it is not too substantial or high in sugar.
Q: Does eating at night affect my weight?
A: If eating too much at night leads to overeating or poor digestion, it can lead to weight gain, specially if the food is high in calories, sugar or fat. However, weight gain can be avoided by avoiding late night snacks and choosing nutrient rich foods in limit.