You are hungry at night and don’t know what to eat? You ask yourself whether a certain type of food is going to deprive you of a good night’s sleep. Whether you want a snack or a big meal, you have to watch out for two main things:

  1. Don’t eat a big meal within 4 hours of going to bed.
  2. Eat foods that won’t affect your digestion and won’t stimulate your brain.

The first one is easy, for the second, look at this list and make your own menus and recipes.

What to avoid:

  • Fats: Because they increase the production of acid in your stomach.
    Hamburgers, pizzas, hot dogs.
  • Stimulants: They will deprive you of sleeping.
    Coffee, chocolate, heavy spices, alcohol.
  • Salty foods: Bad for digestion.
  • Spicy or acidic: Increase heartburn.


Good for you:

  • Melatonin: Regulates your internal “light” so it will make you sleepy.
    Cherries, walnuts, whole grains, bananas, tomatoes, orange peppers are
    rich in melatonin.
  • Tryptophan: This amino acid helps your body produce serotonin which makes you feel calm, thus promoting a good night’s rest.
    Milk, jasmine rice, turkey, cottage cheese, hazelnuts contain serotonin.
  • Complex carbs: Carbohydrates boost tryptophan’s availability to the brain.
    Try quinoa, barley, buckwheat, jasmine rice, whole grain crackers, popcorn.
  • Magnesium: Decreases stress, also good for cramps.
    Almonds, lettuce, greek yoghurt, cinnamon are a good source of magnesium.
  • Potassium: Prevent muscle cramping and relax.
    To get your dose of potassium try bananas, potatoes, lima beans, and avocados.
  • Relaxing ritual: Warm liquids increase body temperature, then after a while, your temperature will drop. Remember, when the body’s temperature drops, your brain associates that with a need to rest, hence you feel ready for a good night’s sleep.
    Teas: Valerian tea, motherwort, chamomile, ginger tea (digestive), rooibos tea.
    Soups: (choose easy to digest) Butternut squash, broth based, tomato.
  • Casein protein: Is absorbed slowly into the bloodstream, you won’t wake up feeling hungry during the night.
    Cottage cheese, greek yoghurt, milk, eggs, hummus.

 
Look at the list of foods and create your own menus.
Here is another website.
Here are a few:

  • Oatmeal with banana
  • Popcorn with tea
  • Bran cereal with milk
  • Whole wheat crackers with cottage cheese
  • Seeds with a cherry smoothie
  • Greek yoghurt with chia seeds
  • Whole wheat crackers with almond or peanut butter
  • Soup: tofu, potatoes, cinnamon, tomatoes

Do you have any recipes for a good night’s snack? Share them in the comments below.