This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
The nighttime hours are often the most common for hunger to strike. We’ve all been there, standing in the glow of the refrigerator light, trying not to wake up everyone else in the house. Nighttime snacking has a bad reputation, especially because it is associated with eating junk food and sweets and is considered to poorly affect sleep. The truth of the matter is that all foods aren’t equal and, in actuality, there may be pre-bedtime snacks that could help you sleep better.
One of the biggest misconceptions about eating at night is that it will cause weight gain. It’s true that nighttime snacking, especially after a full day of calories, may prevent you from being in a calorie deficit and as a result keep you from seeing weight loss results. But, this doesn’t necessarily make it “unhealthy” altogether. The other misconception about nighttime snacking is that it contributes to insomnia or poor sleep.
“It’s not a fair statement to say eating makes it harder to sleep as there are certain foods that actually help promote sleep such as foods that are high in tryptophan and melatonin,” says Dana Ryan, PhD, a nutritionist and exercise physiologist, “There are many reasons for insomnia, from the stress of the day to spending too much time in front of a screen before sleeping and even what we eat!” When thinking about eating as a culprit for insomnia, it’s more important to focus on what you’re eating, not so much if you’re eating altogether.
While we all know that drinking caffeine and alcohol too soon before bed could leave you tossing and turning all night, what are some other foods that may be wrecking your sleep schedule without you realizing it? “Spicy foods can also impact sleep. Spicy foods for many people can cause heartburn which can interrupt sleep, so save those spicy snacks for mid day!” Ryan says. Eating snacks with lots of seasonings or anything flavored with hot sauce may be the source of your difficulty sleeping. If you crave salty things at night, try avoiding anything with too much heat.
With this in mind, what are some foods that you can eat when hunger strikes after hours that won’t keep you up? The key, Ryan says, is finding foods that are rich in vitamins and minerals that promote good sleep. Nuts, especially almonds, are a great salty snack that are high in magnesium, which studies have shown may improve overall sleep quality. Additionally, foods rich in omega 3s, like fish and cherry juice, may help you sleep better as well. Studies have shown that low levels of omega 3s in the body are linked to low levels of melatonin, the hormone that prepares our body for rest. Loading up on omega 3 rich foods may boost your melatonin levels and help you get to sleep and stay asleep.
Sleep is the foundation for overall health. Good quality sleep is necessary for things like strong metabolic health, brain function, and immunity. Avoiding snacking altogether before bed isn’t the best approach when setting out to improve sleep quality. Rather, thinking about what snacks you’re having, and picking things with properties that support good sleep, is the best way to tweak your lifestyle so that you get better sleep, and feel your best.
