As much as we’d like to say we never get hungry after dinner, the truth is that cravings can strike at any time of day or night—including when you’re just about ready to crawl into bed for a good night’s sleep. While experts recommend avoiding snacking too close to bedtime, it’s always smart to listen to your body, which means if your stomach is grumbling, a bit of food is a good idea. But not all snacks are created equal, and making a healthy choice is especially crucial when you’re munching right before bed.
To help steer you in the right direction, we spoke to health experts Dr. Michael Lahey, physician at My Weight Loss Partner; Michael O. McKinney, MD, physician at Healthy Outlook; and Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO, to learn about some of the best and worst snack options before bedtime. They told us that nuts and Greek yogurt are smart choices, while ice cream and chips should be avoided. Find all of their expert insight below.
Best Before-Bed Snacks For Weight Loss
When late-night cravings strike, try one of the following snacks before you hit the hay.
Nuts (almonds or walnuts)
Nuts are healthy in general, so try grabbing some almonds or walnuts the next time you crave a snack before bed. These nuts are full of healthy fats, protein, and fiber, which can help you feel full faster. They’re also rich in magnesium, which will aid in improved sleep quality.
Lahey adds, "These nuts are sources of some healthy fats and magnesium, the mineral that helps the muscles to relax and support good sleep. Their fibers help you regulate your blood sugar needs and contribute to fat burning throughout the night." Noted!
Greek yogurt with berries
The high protein content and low sugar content make Greek yogurt one of the best options when it comes to late-night snacking. The protein helps aid in muscle recovery, and the berries are rich in fiber.
"It comes enriched with protein that helps repair muscles and has probiotics that help in digestion and support balanced blood glucose levels. The antioxidants found in berries also aid in cutting down oxidative stress and hence metabolism health," Lahey says.
Worst Before-Bed Snacks For Weight Loss
Not all bedtime snacks are created equal. The following can be detrimental to your weight loss goals.
Ice Cream
Ice cream is probably one of the most popular bedtime snack options. However, as comforting as it is to eat a tub of ice cream while sitting on the couch watching your favorite show, it’s not so great for your metabolism, sleep, or weight. Ice cream is loaded with sugar and fat, which can negatively impact both metabolism and sleep.
Kubanych elaborates and says, "I know ice cream is a comforting treat, but it is high in both sugar and fat, which can lead to weight gain over time."
He further adds, "The combination of these two can spike blood sugar levels, causing a crash later that might disturb your sleep. Poor sleep quality can further exacerbate metabolic issues, as sleep is crucial for the body's recovery and metabolic regulation."
Chips or crackers
Chips and crackers are another poor choice for a bedtime treat. Many of the chips and crackers we buy are usually made with refined carbs, unhealthy fats, and high levels of sodium. The sodium content leads to water retention, ultimately leading to bloating. The blood sugar levels spike up due to the refined carbs, which can slow down your metabolism overnight.
"These items usually contain a lot of processed carbohydrates and bad carbohydrates, which can bring about inflammation and disturb the body’s metabolism even as one sleeps," McKinney notes.
Pass the nuts!
