Should you tolerate hunger if you want to eat something right before bed?
Nutritionists agree that this isn't necessary. However, it's best to choose the right foods for a late dinner—those that will improve your sleep quality and won't affect your weight.
1. Dark chocolate
Chocolate is often considered a forbidden food, but not all chocolate is created equal. There's a significant nutritional difference between a chocolate bar with nuts and a dark chocolate bar. Dark chocolate, in particular, contains minimal sugar and a wealth of beneficial antioxidants that lower blood pressure, fight inflammation, and improve mood.
2. Pistachios
Pistachios are a great evening snack, especially if you can find a salt-free version. They contain fiber (essential for optimal digestion), as well as biotin, vitamin B6, thiamin, folate, unsaturated fats, and plant sterols, making them extremely nutritious and providing a host of other pleasant benefits.
3. Soup
You probably didn't expect to find soup on this list, but here it is. Warm liquids have a calming effect, but if you're sure you need something more filling than a cup of tea, chicken broth or vegetable soup will be just the ticket. Important note: avoid vegetables like lentils or beans in soup. They're quite difficult to digest and will cause restless sleep, which is definitely not the goal.
4. Pumpkin seeds
A good nighttime food is one that will curb hunger while also helping you relax and prepare for bed. One serving of pumpkin seeds contains nearly 50% of the recommended daily intake of magnesium, and magnesium is known to be essential for restful and deep sleep.
5. Warm milk + honey
Warm milk has long been used as a sleep aid, making it a good choice for an evening snack if you have trouble falling asleep. Interestingly, despite research confirming its effectiveness, this may all be a function of our psychological perception. However, the amino acids found in milk trigger the production of the hormone serotonin, which can help you cope with stress and the "bad thoughts" that can keep you awake. Adding a spoonful of honey will, of course, increase the sugar content, but it will also boost serotonin levels, which is also helpful for a gentle night's sleep.
6. Blueberries
Blueberries are rich in antioxidants (frozen berries are just as good as fresh ones), and they also contain nutrients that, according to numerous studies, can improve brain function and overall health. If you're not on a strict diet and can afford the extra calories, add two tablespoons of cream to the berries for an incredibly delicious dessert.
7. Rice
New research in PLoS One shows that a diet primarily based on rice is associated with a reduction in insomnia by 46%, compared to bread (no change) and noodles (sleep actually worsened). High-glycemic index (GI) foods, such as rice, can accelerate the production of tryptophan and melatonin, hormones crucial for quality sleep.
8. Almonds
Nuts are considered a less-than-ideal snack for those trying to lose weight, primarily due to their fat content. However, a 2012 study published in the American Journal of Clinical Nutrition found that people who consumed almonds for 18 months lost the same amount of weight as those who avoided almonds as part of their diet (all other factors being equal).
Add to this the fact that almonds stabilize cholesterol and triglyceride levels—two major risk factors for cardiovascular disease. And, of course, let's not forget almonds' magnesium content, considered a true "sleep pill.".
9. Cheese roll
Sounds incredible, doesn't it? And yet, if for some reason you haven't eaten all day and are now extremely hungry, make yourself a cheese roll (and, optionally, chicken breast). We won't talk about calories here, but only about the practical benefits. Cheese is rich in casein, a complex protein that, according to the British Journal of Nutrition, not only makes you feel full but also speeds up your metabolism.
10. Ginger tea
Remember that our bodies sometimes disguise thirst as hunger. However, drinking several glasses of water—especially if you're not thirsty—isn't necessary. How about ginger tea? Besides the obvious immune-boosting benefits, ginger will eliminate the caffeine found in tea, which stimulates the nervous system. This means it will help you fall asleep faster.
11. Banana
Yes, bananas are quite high in calories, but they're rich in magnesium, which relaxes muscles. Two other beneficial components in bananas are serotonin and melatonin, hormones that promote sleep.
12. Oatmeal
Oatmeal is rich in vitamins, minerals and amino acids, which again contribute to the production of the «happiness hormone» melatonin.
13. Turkey
This bird is one of the best sources of tryptophan. Plus, turkey contains a lot of protein, so you won't wake up hungry in the middle of the night.
10 foods that are harmful to eat before bed
1. Alcohol
If a glass of wine makes you sleepy, don't be fooled. Sure, you'll fall asleep quickly and easily when you're drunk. But alcohol will prevent you from reaching deep sleep, so you'll feel groggy in the morning.
2. Cheese
You may have noticed that after eating a lot of cheese the night before, you'd have strange dreams—unlike your usual ones. This is because hard cheeses contain a lot of tyramine, an amino acid that keeps the brain alert.
3. Spicy food
Pepper complicates digestion and raises body temperature, so it’s best to avoid your favorite curry before bed.
4. Fatty foods
Like spicy foods, fatty foods are difficult to digest. And if they give you heartburn, you can forget about quality sleep.
5. Coffee
Everyone knows drinking coffee before bed is a bad idea. But few people know that caffeine, as a stimulant, affects the body for up to 10 hours after consumption. So, if you go to bed at midnight, it's best to avoid drinking coffee after 2 p.m.
6. Cakes, pastries, ice cream…
If you want to get a good night's sleep, then sweets before bed are not for you. If you really want something sweet, I recommend berries or an apple. Fruits contain less sugar and are very healthy.
7. Hamburger
Trust me, a big, greasy hamburger is the worst thing you can eat. It can cause heartburn and poor sleep. Try eating something less fatty before bed.
8. Legumes
Of course, legumes are very healthy for our body, they contain a lot of protein and fiber, but they cause bloating and can lead to stomach problems at night. I advise you to eat legumes during the day.
9. Soda
Cola contains a lot of caffeine, and I'm sure you already know how this can affect the quality of your sleep. Besides caffeine, soda also contains high-fructose corn syrup. To fall asleep quickly, avoid drinking soda before bed. By the way, here are a few reasons to avoid soda altogether.
10. French fries
Delicious French fries contain a lot of fat, which is not only bad for your digestion but also for your figure. Furthermore, eating French fries can lead to stomach problems at night. If you're craving something salty, try some almonds or a few saltine crackers.