You feel a sudden hunger in the middle of the night. Either you got home late and had a busy evening or maybe, you could not sleep since your stomach would not stop rumbling.
No matter what excuse you have for being in the kitchen and wanting some healthy food to eat outright, these healthy options are satisfying and packed with nutrients which can stimulate sleep.
1. Crackers and Cheese
When you crave something tasty at night, go for crackers and cheese. Watch out for your serving size if you’re on a diet because cheese is high in fats and calories if you consume big cuts of it.
And choose crackers made up of whole grain which has a filling fiber. If you want to be full to stay satiated until morning, just add apple slices, fresh veggies, or grapes.
2. A Cup of Berries
When you’re craving something sweet, go for a cup of berries. Aside from being a fiber-rich fruit that makes you feel full, it contains magnesium, which relaxes the nerves and makes a speedy rest for the muscle.
Berries can be served either plain, with milk, or added with granola or chopped nuts.
3. Milk and Cereal
You may set aside cereal as your breakfast but consuming it as your midnight snack is good as it helps you sleep.
In a study, they found that consuming high-glycemic carbs that are corn-based before bed lessens the time taken in falling asleep.
Keep small portions of your snacks that are below 300 calories, particularly if you are suffering from heartburn because heavy meals worsen the problem. A cup of cornflakes is equivalent to 100 calories plus 1/2 cup skim milk which is equivalent to 45 calories.
Calcium is a mineral found in dairy products and it plays a major role in the production of melatonin, a sleep hormone. Also, it serves as a natural body relaxant.
4. Peanut Butter & Jelly
A favorite childhood snack that is served best at nighttime, why? Foods such as peanut butter have tryptophan, an amino acid that is converted to melatonin which promotes sleepiness.
However, carbohydrates such as jelly and bread are essential in making tryptophan available more for the brain. Therefore, it’s a perfect pre-sleep snack because it is delicious and nutritious when paired with whole-grain type of bread plush sugar-free peanut butter.
5. Turkey Sandwich
Just when a sandwich is enough, prepare a lean protein such as turkey with whole-grain bread, lettuce, tomato, and a bit of mustard or mayo. With a combination of complex carbs and protein, your hunger pangs are suppressed.
Take time to at least digest part of the turkey sandwich before eating the other half. Being so full sometimes keeps you awake also.
6. Fresh Veggies with Dip
If you crave crunchy, low-calorie snacks, then fresh veggies are the answer. A mixture of any raw veggies like cucumber, zucchini, carrots, grape tomatoes, broccoli florets, and peppers will do to suppress your growling stomach. You can elevate the flavor plush receive a dose of the z’s inducing calcium from dips made out of greek yogurt or plain low-fat cottage cheese.
7. Fruit and Yogurt
A great source of calcium is yogurt and it has been associated with a night of good sleep. Make sure that you read the labels before purchasing because some yogurt has high-sugar content and these empty calories are not needed by your body. Go for plain yogurt, then add some antioxidant-rich honey, chopped nuts, and berries.
It is a great snack to munch on at midnight even if you consume plenty of it, without worrying about your calorie intake. As a matter of fact, 3 cup servings of popcorn is under 100 calories and contains fibers equivalent to 4 grams to appease your hunger. Don’t add butter to prevent you from increasing your waistline and just combine your popcorn with dried spices rather than putting extra flavor that adds zero calories.
A soothing, warm bowl of this oatmeal might just be the answer to your sleepless nights. It’s a great source of fiber that includes beta-glucan, which helps keep your cholesterol level under control.
Steel-cut oats are preferred because of their unique flavor and texture, however, it takes time for them to be cooked. As a substitute, prepare instant plain oatmeal with low-fat or fat-free milk, a dash of cinnamon, one tablespoon maple syrup, and 1/4 unsweetened cup of dried fruit.
10. Nuts and Fresh Fruits
Neither nuts nor fruits need considerable effort in preparing, making it an ideal choice when you’re tired and hungry. Also, nuts and fruits have plenty of nourishing benefits, including protein, vitamins, healthy fats, fiber, minerals, and complex carbs.