It is possible to satisfy your craving before bed without packing on additional pounds. Just make sure the total amount of calories you burn isn’t less than the calories you eat. This means skip the ice cream and choose a better snack that won’t impair your quality of sleep and add to your midsection.
Avoid any spicy foods, citrus fruits, tomato sauce, and other foods that cause indigestion or heartburn. Keep mind that fatty foods will also affect your ability to get a good night’s sleep because they are harder to digest. Avoid large meals that take a lot of energy to digest instead, opt for small snack portions (around 150 calories or fewer) of easily digestible foods.
In additional to keeping your snack low in calories, the best snacks are those that contain the amino acid tryptophan, which helps the body create niacin and serotonin, the relaxing feel-good hormone. Bananas are a great choice as that they contain not only tryptophan, but also potassium, an important mineral for sleep. Other serotonin- inducing foods include poultry, oats, and honey. Pairing complex carbohydrates with some protein can make for a nice, light bedtime snack. Try out these healthy options:
-1/4 cup plain oatmeal (74 calories) with one extra small mashed banana (73 calories): 147 calories
-1/2 cup Barbara’s Shredded Oats cereal (88 calories) with 3/4 cup skim milk (68 calories): 156 calories
-1 cup plain nonfat Greek yogurt (100 calories) sprinkled with 1/8 cup Bear Naked Fit Vanilla Almond Crunch Granola (60 calories): 160 calories
-1 slice whole-wheat toast (100 calories) topped with half an ounce shredded mozzarella cheese (36 calories): 136 calories
-Four-inch whole-wheat pita (74 calories) with two slices turkey breast (66 calories): 140 calories
Getting a better quality of sleep doesn’t mean you have to give up everything you love. Don’t feel bad for needing a snack; just remember to enjoy it in moderation. It is possible to eat great tasting snacks that will satisfy your tummy and help keep you on track with your fitness and sleep goals!