Everyone has heard all of the reasons that eating before bed can be a problem, but today’s research suggests that all of these are just myths. In fact, there are some foods you can eat before bed that are healthy, may help you get a better night’s sleep, and keep you moving in the right direction.
Nonfat Greek Yogurt
There are lots of reasons that Greek yogurt makes the list of foods that you can eat before bed. The protein helps you feel full right before you hit the sack, so there’s no rumbling tummy as your head hits the pillow. In addition, yogurt tends to be good for the digestive system, creating a calming effect for the stomach. Individuals who eat Greek yogurt right before bed are going to be less likely to experience things like heartburn when they wake up in the morning.
White Meat Turkey
After Thanksgiving, everyone talks about how tired they feel after eating turkey. Why not take advantage of this same concept at night? The amino acid tryptophan, which is found in string cheese and other dairy products, is also found in turkey. Low in fat yet high in protein, two slices of white meat turkey can help you feel full and might just help lull you to sleep at the end of a long day.
If you aren’t interested in making a big mess in the kitchen right before turning in, opt for a quick and easy snack. A banana doesn’t leave any dishes behind and can be consumed just about anywhere in the house. Loaded with fiber, a banana can leave you feeling full without a lot of hassle. If that doesn’t sound like it will be enough, add about a tablespoon of peanut butter for an extra boost of protein.
Simple and easy is the way to go when it comes to foods you can eat before bed. Canned tuna is easy to eat and doesn’t require a lot of preparation. Keeping several cans of tuna in the pantry can also provide a healthy alternative for lunch and dinner. Because canned tuna is low in fat, consider adding some healthy fat in the form of olive oil to complete the snack. Don’t think it will be enough? A few whole grain crackers can add a little crunch.
Salmon is one of those foods often associated with things like weight loss and a healthy lifestyle. This lean protein offers the body lots of different things it needs to function properly without being high in saturated fats, making it one of the best foods you can eat before bed. It isn’t necessarily the most convenient snack option, but consider putting it together with some salad greens and seeds right before bed to get in a mini meal before lights out.
A handful of baby carrots is easy to eat and won’t create a lot of mess. The crunch alone can provide a satisfying feeling for those who might be heading into the kitchen for something that is less than healthy. While not especially filling, carrots provide just enough to keep a person satisfied until his or her eyes start to close. As an added bonus, each carrot is only about four calories, making it an ideal selection for those who are really focusing on calorie count.
If your goal is a fast snack that doesn’t require a lot of preparation, string cheese fits the bill. Low in calories but high in protein, you’re sure to feel full without feeling overly guilty. Cheese also has the added benefit of having an amino acid called tryptophan, which can actually help a person feel sleepy at the end of the night. If the cheese itself isn’t enough, consider pairing it with an apple or a handful of nuts to get a little more bang for your buck.
Sticking with the breakfast as a bedtime snack idea, a hard-boiled egg is another great selection. To cut down on prep time, consider making several eggs earlier in the day and setting aside one for night time. Filled with protein, the egg helps you feel full but not overly full, and it tends to digest slowly throughout the night. If you are worried that an egg isn’t going to be enough by itself, add a slice of flax bread to provide a little something extra.
Whole Grain Cereal
For some, a bowl of cereal is the ideal before-bedtime snack, but don’t go looking around the pantry for some of the kids’ sugar-filled selections. Instead, choose a whole grain cereal like bran or corn flakes that will be easy on the stomach and filling. By adding low fat milk, you get an extra boost of protein and can probably stay under 200 calories when all is said and done. With just a bowl and a spoon to clean up, this is a great choice for those looking for something simple.
Peanut Butter and Whole Grain Crackers
Looking for something savory with a little bit of crunch? Look no further than peanut butter and whole grain crackers. People looking to deal with a chips and dip craving can be satisfied by this kind of snack, which will easily work as one of the foods you can eat before bed. Because the amount you eat is important, consider counting out four or five crackers and a small serving of peanut butter and walking away. Bringing the whole box of crackers to bed is a recipe for disaster!
Considered a healthy snack at all times of the day, cottage cheese is a great choice right before bed. The slow-releasing protein is sure to keep a person feeling full and satisfied right before nodding off to sleep. If plain cottage cheese doesn’t sound appealing, there are lots of items that can be added into the mix to keep things interesting and create unique flavors. Peanut butter provides some extra protein while increasing digestion time. Berries add a layer of sweetness that works well for those needing to deal with a sweet tooth at the end of the night.
Lots of people use a protein shake to replace a meal during the day, but that same shake can also work well at the end of the evening. It offers a lot of the same benefits that some of the other foods you can eat before bed do, while giving you lots of flavor options to choose from. It can work to repair muscles as you sleep. If you need a little healthy fat, you can throw in a tablespoon of coconut oil for added flavor. Alternatively, if you want to go all natural, opt for maca powder as the basis of your healthy shake.