For many, a midnight snack can be the answer to insomnia. For others, it’s a late night nosh before going to bed. Regardless of your reason for hitting the kitchen in the wee hours, make sure you choose healthy snacks to get the most out of your munchies and avoid unwanted weight gain.
Sweet Snacks
If your sweet tooth keeps you up at night, try low-calorie or sugar-free versions of your favorite sweet treats, such as sugar-free gelatin, a sugar-free ice pop, or a 100-calorie pack of cookies. Other good alternatives are fruit or berries, low-fat yogurt (fresh or frozen), frozen muffin tops or 100-calorie ice cream bars. According to Sarah Jio from "Women's Day," bananas are a good sweet choice, because they contain trytophan, which helps release chemicals in the brain to help you relax. Cherries are another sweet fruit that can ward off insomnia by boosting the body’s melatonin.
Salty Snacks
For those that crave salty snacks at night, there are plenty of healthy options, such as popcorn, almonds, walnuts or crackers. If you love munching on chips late at night, try alternatives made from dried kale or other vegetables, or baked or air-popped versions of your favorites. Also look for multi-grain tortilla chips for added fiber and less fat. According to Jio, almonds contain magnesium, which promotes sleep and muscle relaxation.
Nutritious Choices
Instead of mindlessly munching on the empty calories in potato chips or candy, a midnight snack can actually help you meet your nutrient needs for the day. Choose low-fat yogurt or ice cream for calcium, whole-wheat crackers for fiber, vegetables with dip for vitamins or fruit for antioxidants. Calcium also helps relieve stress, which can be a cause of insomnia, according to Jio.
Combinations
Choose snacks with both carbohydrates and protein, such as apples slices with peanut butter, crackers with low-fat cheese, a turkey sandwich on whole-wheat bread or cereal and skim milk. Jio writes that protein helps you feel full, which will help you stay asleep longer, and carbohydrates increase trytophan in the bloodstream, helping to induce sleep.
Gourmet Snacks
If you want something a little more sophisticated at night or choose to whip up your own special concoction, homemade snacks can be healthier choices. If you’re craving ice cream, try mixing up a fruit smoothie or blend ricotta cheese with fresh berries. Instead of french fries, bake your own sweet potato fries in the oven. For a twist on Mexican snacks, Cheryl Brody Franklin from "Glamour" magazine recommends fresh guacamole with carrot sticks or “nachos” made with zucchini slices instead of chips. Make a mini pizza with an English muffin, tomato sauce and mozzarella. Make air-popped popcorn more exciting by adding Parmesan cheese, chocolate shavings or hot sauce.
General Tips
If you’re concerned about midnight snacking leading to weight gain, try to avoid it altogether by eating a healthy, filling dinner, since midnight hunger often means that we didn’t eat enough during the day. Brody Franklin recommends keeping late night snacks between 100 and 200 calories. To limit the calories you consume while snacking, control portion size. Instead of eating ice cream straight from the carton, dole out just a couple of scoops in a bowl. Pour a cup-sized portion of chips or popcorn into a bowl or a cup rather than eating out of the bag.
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