Many people crave a snack between dinner and bedtime, but HelpGuide.org recommends avoiding spicy and acidic foods and caffeine because they are not easily digested, which can interfere with sleep, leaving you sluggish in the morning. A good midnight snack is one that is low in fat and calories, but that satisfies your hunger until morning. However, eating out of boredom or stress can lead to weight gain, so only have a midnight snack if you are truly hungry.
Cereal With Milk
A small bowl of low-sugar cereal with low-fat milk will satisfy your midnight hunger, but won't overload you on fat and calories. A whole grain cereal is a better choice than refined ones. Add some sliced bananas or berries for increased nutrient intake and some fiber that will keep digestion working efficiently. The combination of calcium and carbohydrates in cereal and milk relaxes your brain and brings on feelings of sleepiness. Calcium helps your brain use tryptophan, a substance that makes you sleepy, more efficiently. Whole grains also help this process so mixing the two is a healthy way to prevent hunger and get to sleep.
A Sandwich
A sandwich is a healthy midnight snack when it is made using whole grains, a little bit of protein and some calcium. A turkey or peanut butter sandwich is a good choice. Both turkey and peanut butter contain protein, which when combined with the complex carbohydrates in whole grain bread, allow you to relax. Turkey is particularly high in tryptophan and adding a slice of low-fat cheese to a turkey sandwich increases its effect. If your aren't excessively hungry, stick to a half sandwich so that you aren't too uncomfortable to fall asleep.
Yogurt and Granola
The calcium, protein and complex carbohydrates in yogurt mixed with granola have an effect on your brain that makes you sleepy. At the same time, this is a snack that is healthy because it contains nutrients without being high in fat and calories. However, watch the sugar content of your yogurt as many brands contain large amounts. Some types of granola are also high in sugar, as well as fat, so use it sparingly.
Scrambled Eggs and Cheese
If you want a hot snack before bed, scrambled eggs and low-fat cheese is a good option. You will be getting a dose of protein combined with calcium. Add a slice of whole grain bread to increase the effectiveness of the tryptophan in the cheese. Keep your portions small so you don't feel to full to sleep and time it to about an hour before you want to fall asleep. This healthy mini meal is a good choice if you didn't eat dinner and need a more substantial amount of food before bed, but is low in fat and calories.
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