Meet Alex Caspero
Alex Caspero is a Registered Dietitian, New York Times Bestselling Chef, and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
It’s happened to all of us – you wake up in the middle of the night feeling hungry and craving a late-night snack. You may reach for whatever easy, tempting treats you have on hand to satisfy those midnight munchies. But indulging in cookies, chips, or ice cream right before bed can disrupt your sleep and leave you feeling groggy the next day.
That doesn’t mean that snacking at night is harmful– a small snack with a combination of protein and carbohydrates can help satisfy your cravings and a restful night’s sleep.
I’m a Registered Dietitian, as these are my favorite bedtime snacks to beat the midnight munchies.
There could be multiple causes for what is causing your late-night snacking. The cause is likely highly individual with reasons such as you may not eat enough calories in the daytime, the midnight snack may be habitual, it may be tied to emotional eating, an irregular sleep schedule, or even blood sugar imbalances. The recommended time between your last meal or snack and bedtime is about 3 hours.
Here are 15 bedtime snack combos to help keep your hunger at bay through the night.
Tart cherries are a natural source of melatonin, a hormone that regulates sleep cycles. Sipping on some tart cherry juice before bed can gently nudge your body towards sleepiness. Tart cherry juice is the base for the viral, “Sleepy Girl Mocktail” that was very popular on TikTok earlier this year.
That drink combines tart cherry juice, magnesium powder to relax muscles and sparkling water for fizz and flavor.
Note that while the ingredients may have some sleep-supportive benefits, there isn’t strong scientific evidence to confirm the effectiveness of the Sleepy Girl Mocktail itself for inducing sleep. If you’re looking for a relaxing pre-bedtime drink, it can be a tasty option, but it’s not a guaranteed sleep remedy.
Apples are a great source of fiber to keep you feeling satisfied around bedtime. Pair sliced apples with peanut butter, or another nut butter of choice, for healthy fats and protein. Nuts are also a good source of magnesium and melatonin which help contribute to sleep quality!
Greek yogurt is high in protein and contains the amino acid tryptophan, which may help improve sleep. Topping yogurt with a magic shell made from chocolate chips and a little coconut oil is an extra delicious way to enjoy it!
Use this recipe to learn how to make the magic shell topping!
Popcorn tends to get a bad rap, but I blame the microwaveable bags high in salt and saturated fats. For the same hot-popped popcorn experience, try making it in a pan on the stovetop with olive oil. Once popped, add salt and nutritional yeast for a cheesy taste with a boost of B vitamins and protein.
If you love cereal at night, try adding frozen berries for a boost of fiber and antioxidants. It will also give the cereal a little bit of a slushy texture!
Both pistachios and dried cherries are good sources of melatonin, making it the perfect sleep combo. The mix of healthy fats, protein, and carbohydrates will help keep the late-night hunger away.
For a healthier milkshake, try a chocolate peanut butter smoothie! The cocoa powder is rich in magnesium and antioxidants to help aid with sleep.
Click here for the recipe!
For a more nutritious candy swap, try peanut butter-stuffed dates! If you’ve never tried a peanut butter-stuffed date before you are in for a treat! The caramel-like flavor of dates combined with peanut butter tastes just like a Snickers bar, especially when covered with melted chocolate. The fiber from the dates and healthy fats from the peanut butter keep you feeling fuller for longer.
Oats are a good source of fiber and almond butter provides healthy fats. Homemade granola bars are simple to make and have less added sugar than store-bought varieties.
This savory snack combo combines fiber from cucumber, and protein and calcium from cottage cheese. Calcium also helps to release melatonin in our bodies which helps regulate sleep cycles.
Hummus is a good source of fiber, B vitamins, and protein. Carrots contain alpha-carotene, a preliminary form of vitamin A, which has also been shown to increase sleep quality.
Use This Recipe to Make homemade hummus!
Oats are an excellent source of fiber, and bananas are high in magnesium and potassium which can help increase sleep quality.
This salty and sweet combo combines the protein boost of cottage cheese and the fiber and carbohydrates from pineapple. Pineapple may also boost melatonin levels for better sleep.
Edamame are young soybeans that are packed with protein, fiber, and magnesium. This trio can help regulate blood sugar, promote feelings of fullness, and aid in muscle relaxation for a good night’s sleep.
Eggs are another excellent source of protein, which can help regulate blood sugar and keep you feeling full. Plus, they’re a versatile snack that can be enjoyed plain or with a sprinkle of salt and pepper.
There are five places in this world where the healthiest and longest-living people gather. These places are Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). These places that assembled the highest concentrations of centenarians are known as The Blue Zones.
Ever wonder how the elders in the five Blue Zone countries maintain their youthful lives? While exercise, purpose, and community are also central tenets of the Blue Zones, food and diet play a large role.
These are the 7 staple foods of the Blue Zones.
These recipes are ideal for hectic weeknights. Whether you prefer pasta dishes or stir-fries, these flavorful and effortless-to-prepare meals will allow you to unwind and relish your evenings without sacrificing taste.
35 Speedy and Simple Dinner Recipes
Snacking can seem like a slippery slope when trying to eat better. While nutritious, balanced snacks can curb appetite and help you eat less, those choices are often harder to find. The snack aisle is typically filled with highly processed snacks– chips, cookies, candy, and cheese puffs, not exactly items most of us should be eating more of.
Having dietitian-approved snacks on hand can make sticking to your health goals much easier when hunger hits. With minimal prep and portion control, these snacks offer an easy way to curb cravings and give your body the fuel it needs.
These are the best store-bought, dietitian-approved snacks.
From nutrient-dense vegetables to protein-packed superfoods, these dietary recommendations are not only delicious but also scientifically proven to promote good health. These are the 19 superfoods that nutrition experts want you to eat more of.
These are the 19 Healthiest Foods You Should Be Eating More Of, Say Dietitians
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