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- A 2019 study found that a 33% reduction, about 2.5 hours, in sleep for just one night increased food cravings, hunger, portion sizes and the food reward. This shows us just how important getting our ZZZ’s can be in curbing those late night cravings!
www.ingoodnutrition.com/post/how-to-curb-late-night-cravings-7-science-backed-hacks
Oct 21, 2024 · Could your late-night snack be the key to catching more zzz? Experts say yes. Whether it’s stress, a busy schedule, or poor sleep habits, more than half of Australian adults regularly battle ...
- What Experts Say About Late-Night Snacking
- Late-Night Snacking Pros and Cons
- 5 Best Late-Night Snacks
- 5 Worst Late-Night Snacks
- The Bottom Line
"If you're hungry at night, you should eat something," says Sarah Pflugradt, Ph.D., RD, a family nutrition expert. "Eating at night will not slow down your metabolism, and if you're smart about snacking, you won't gain weight either. Do a mental inventory of what you've eaten throughout the day and see what you've missed. Most often, it's going to ...
While Pflugradt says that snacking in the evening may not be a bad thing, you may also hear that you shouldn't eat after 8 p.m. or that if you're going to eat later in the day, you should only eat certain foods. According to 2020 research in Proceedings of the Nutrition Society, it may be timing, quality of food and quantity of food that affect whe...
1. String Cheese
"A part-skim mozzarella cheese stick is a great late-night snack. It contains about 100 calories and 7 grams of protein. Protein is an important factor for any late-night snack because it keeps you feeling full," says Lauren Kaufman Aronson M.S., M.Ed., RD, CDN,a pediatric endocrinology dietitian at the Children’s Hospital at Montefiore. "Or make a mini cheese board," adds Pflugradt, "A mini cheese board can help you feel like you are getting a pretty substantial snack." A mini cheese board c...
2. Nuts
"Walnuts are an awesome late-night snack because they naturally contain melatonin, a compound that supports healthy sleep," says Lauren Manaker, M.S., RDN, LD, CLEC. "Plus, walnuts naturally contain magnesium, a mineral that can help calm nerve activity and help people get some healthy shut-eye," Manaker adds. According to a 2022 study in the Journal of Food Composition and Analysis, walnuts contain the highest amount of melatonin of all nuts. This study also found that raw walnuts have highe...
3. Greek Yogurt with Fruit
"Greek yogurt contains gut-friendly probiotics and protein to keep you full and stabilize blood sugar," says Lisa Young, Ph.D., RDN, author ofFinally Full, Finally Slim. Young suggests pairing yogurt with tart cherries, which are rich in melatonin. Berries are a great option, too, because they are high in fiber. Rebecca Clyde, M.S., RDN, CD, a cooking-for-one expert at Nourish Nutrition, suggests making a peanut butter Greek yogurt dip. "Dip crunchy celery, apples or graham crackers into it f...
1. Pizza
We love pizza and it can be a healthy choice for any other time of the day—just not at bedtime. "The acidic sauce and high-fat cheese that pizza is made of may cause you to wake up with a stomachache," says Smith. "Most traditional pizza options offer significant fat and calorie amounts, which may contribute to weight gain if eaten in excess at snack time." Fat is digested slowly, so high-fat foods can lead to acid reflux, which is exacerbated if you lie down shortly after eating. Traditional...
2. High-Sugar Cereals
If you know, you know. There's definitely a nighttime cereal eaters club—because what's not to love about cereal? And while a low-sugar cereal may be a healthy bedtime snack option, cereal higher in sugar might not be. "Eating cereal containing high amounts of added sugar right before bed can cause a spike in your blood sugar and increase insulin levels, causing you to wake up feeling hungry," explains Smith. "Cereal can be a suitable snack prior to bedtime, but choose high-fiber, lower-sugar...
3. Chips
Did you know that there are about the same number of calories in 3 cups of popcorn as in just 12 chips? And who eats just 12 chips? Chips are one of the worst offenders at night because they contain very few nutrients—no fiber and no protein, with some fat from the oil. They are mostly refined carbohydrates, which aren't great for you, especially at bedtime. Swap the chips for popcorn or whole-grain crackers instead.
It's OK to eat after dinner—just choose foods with fiber, protein and healthy fat instead of sugary, greasy foods. Take a look at our Healthy High-Protein Snacksfor additional late-night snack ideas. And, if you're trying to lose weight or manage diabetes, take an inventory of your late-night snacks to determine if they could be pushing you over yo...
- Get those quality zzz’s every night. Sleep deprivation alters our appetite-regulating hormones, increases caloric intake, and makes us more likely to pick high-sugar foods.
- Stop skipping meals. More often than not, when people skip meals they spend the rest of the day grazing and reaching for sugary snacks to pick themselves up.
- Eat more protein. Protein is the most important nutrient when it comes to managing appetite and keeping you satisfied. This can help reduce sugar cravings as your energy and appetite are less likely to dip between your scheduled meals and snacks.
- Prep your meals in advance. There’s nothing wrong with snacking when you are genuinely hungry, but due to laziness and lack of organization, humans tend to reach for the most accessible and satisfying option, which isn’t usually something nutritious.
Nov 4, 2024 · An occasional late-night snack isn't harmful to your health. When narrowing down these late-night snack options, choosing nutritious foods and drinks that won't interrupt your...
Aug 26, 2021 · To stop food cravings at night, try eating a healthy snack 1 hour before bed so you're less likely to crave unhealthy food. You can also try drinking a large glass of water or a cup of tea whenever you have late-night food cravings, which can make you feel full.
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Oct 30, 2023 · Limit highly processed and sugary snacks, as they can lead to energy crashes and disrupt your sleep cycle. Also, avoid caffeine and alcohol, which can interfere with your sleep quality. Late-night snacking on large, heavy meals should also be limited, as it can cause discomfort and digestive issues.
