Late-night snacks: Late-night hunger happens. We’ve all been there. However, you don’t have to go to bed starving. A light, smart snack can help you relax and sleep better. The key is choosing foods that are easy to digest and won’t spike your blood sugar.
Some of the healthy late-night snacking options include:
Banana with almond butter:
Bananas supply magnesium and potassium to relax muscles; a spoon of almond butter adds healthy fats and a little protein to keep you satisfied till morning.
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Greek yoghurt and berries:
High-protein yoghurt tames hunger, while its calcium supports melatonin production. A handful of berries adds gentle sweetness and antioxidants.
Oatmeal with warm milk:
Oats are slow-digesting carbs that nudge serotonin release. Warm milk is soothing and contains tryptophan, which can support sleep.
Whole-grain crackers with cheese:
Fibre from the crackers gives steady energy; cheese adds protein and calcium. Keep portions small so it doesn’t feel heavy at bedtime.
Foods to avoid late at night:
Spicy foods:
Chillies at night can trigger heartburn and indigestion. Spices may irritate the stomach and raise body temperature, leading to disturbed sleep.
Chocolate:
Chocolate contains caffeine; dark chocolate has even more. Skip it close to bedtime to avoid feeling wired.
Ice cream:
High sugar and fat cause a quick energy spike and restless sleep. Your body works to digest it rather than wind down.
Pizza & greasy foods:
Heavy, high-fat meals digest slowly and can cause reflux, bloating, and discomfort.
Smart late-night snacking tips
- Keep it small: aim for about 150–200 calories, not a full meal.
- Pick natural sweetness (fruit) over added sugar.
- Snack only if you’re truly hungry, not bored.
- Watch for hidden caffeine in tea, chocolate, and colas.
- Look for better choices like nuts, yoghurt, fruit, so you don’t reach for chips or sweets.
- Favour light, protein-rich, calming options instead of spicy, fried food.
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The right bedtime snack can support sleep, not ruin it. Choose light, balanced portions and skip heavy, spicy, or sugary treats.