When it comes to snacking at night, there are a few things to consider: First, research shows that eating at night increases your weight even more. In one study, it was found that restless sleep occurs in people who eat right before bed, and this makes you more tired and uncomfortable the next day. In addition, a nighttime meal is usually associated with stress, which leads to an excessive excess of high-fat calories.
On the other hand, trying to fall asleep when your stomach makes terrible growling noises isn't a good idea either. Your sleep quality will suffer, and you'll feel tired and hungry in the morning - both of these qualities can cause abuse and interfere with your plans to start eating healthily. The solution: Get to one of these low-calorie, sleep-inducing snacks that won't make you wake up feeling heavy in the stomach, suggests Philadelphia-based dietitian Janet Brill, Ph. D., R. D., author of Blood Pressure Down.
PIGTAIL CHEESE
Sure, it won't work out right away, but listen to us: one serving of this snack contains plenty of protein and fat, so you won't feel hungry - and that's only about 80 calories. Cheese also contains the amino acid tryptophan, which helps you sleep, says Brill.
BOWL OF CEREAL
Remove sugary cereals – all this sugar will not allow you to fall asleep (and you will also have abdominal pain). We're talking about whole grains, a complex of carbohydrates (think oatmeal or cornflakes) that are easily digested and contain 200 calories or less per whole plate, says Brill. Pour in some milk for extra tryptophan and protein.
LOW-FAT GREEK YOGURT
Around 100-150 calories, Brill says, you get the relaxing effects of tryptophan from dairy products, as well as satisfying protein. Plus, yogurt can help soothe your stomach, so you're less likely to wake up with heartburn or indigestion.
TWO SLICES OF WHITE TURKEY MEAT
Turkey contains sleep-inducing tryptophan (no wonder you're so sleepy after those big holiday dinners, right?) And low-fat, high-quality protein, says Brill. You will gain no more than 100 calories with them.
APPLE WITH A SPOONFUL OF PEANUT BUTTER
Apples are high in fiber and have a satisfying crunch. "The protein in peanut or almond butter also makes you feel full, and you don't feel heavy in the stomach," says Brill.
A CUP OF LOW-FAT CHOCOLATE PUDDING
Of course, we love it-a creamy chocolate pudding that is easily digested, while it does not contain a lot of fat, which can linger in the stomach like a stone all night. One pack at a time contains about 90 calories.
SMALL CARROT
They're super-nutritious and crunchy, so you'll feel full long enough to fall asleep, says Brill. And it contains just four fat-free calories per carrot.
BANANA
Not only are bananas packed with rich fiber and relaxing tryptophan (only about 100 calories each), but they're also the perfect bedtime meal if you've already washed the dishes. You won't have dirty dishes!
