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Let’s face it: Late-night snacks get a bad rap, but sometimes, they’re simply necessary.
Maybe you work irregular hours or ate dinner earlier than usual.
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Or perhaps you had a busy day and weren’t able to eat a satisfying evening meal.
(Hey, it happens to the best of folks.)
Even being more active than usual can amp up your appetite, resulting in seemingly random nighttime cravings.
Whatever the reason for your midnight munchies, it’s essential to quell your hunger before hitting the hay.
Plus, you shouldn’t deny yourself nourishment, no matter the hour.
So, what are those eats, exactly?
And yes, this can includealltypes of nuts, such aswalnutsandalmonds, says Campbell.
As for serving size?
TheAmerican Heart Associationrecommends sticking to a small handful or 1.5 ounces of whole nuts.
One good option isBlue Diamond 100-Calorie Travel Bags of Almonds.
Well, tryptophan turns into serotonin in the body, according to theNational Center of Biotechnology Information.
Serotonin, as mentioned earlier, converts into melatonin, aka the sleep-promoting hormone.
This is key becausehigh blood sugar levelscan make it difficult to snooze.
“Bananas contain vitamin B6, tryptophan, and melatonin,” explains registered dietitianMeghan Pendleton, R.D.
These effects can help relax the body, paving the way for better z’s.
To prepare this snack, you’ll need one banana and 1 tablespoon of nut butter, says Henigan.
(See also:Is Hummus a Good Source of Protein?)
These compounds have been shown to increase serotonin production, which translates into higher melatonin levels.
Need even more proof?
Hunnes recommends pairing this combo with edamame, which, as noted above, can promote melatonin production.
Whole-Grain Cereal and Milk
Cereal isn’t just for breakfast, you guys.
The combo offers fiber from the cereal and protein from the milk, along with sleep-promoting tryptophan.
Don’t eat dairy?
“Chamomile [tea] contains the antioxidantapigenin, which can induce relaxation and sleep,” says Campbell.
Meanwhile, “eggs contain the drowsiness-inducing amino tryptophan.”
