We hope you know for a long time that the rule “not to eat after 6:00 pm” does not work. To give up food, at least fat and high-calorie, should be 1.5-2 hours before sleep – and this will be quite enough. But is it worth starving if you want to eat something right before bedtime?
Nutritionists agree that it is not necessary. Another thing is that choosing the right products for a late dinner is best, that is, those that improve sleep quality and the arrow on the scales is not shifted. We present you just ten options for a night snack without harm to the figure.
Dark Chocolate
Chocolate is often considered a forbidden food, but not all types of chocolate are equal in this sense. There is a significant nutritional difference between a chocolate bar with nuts and a dark chocolate bar. Dark chocolate, in particular, contains a minimal amount of sugar and many useful antioxidants that lower blood pressure, fight inflammation and improve mood.
Pistachios
Pistachios – a great evening snack, especially if you manage to find an option without salt. The fact is that they contain fiber (necessary for an optimal digestive process), as well as biotin, vitamin B6, thiamine, folic acid, unsaturated fats and plant sterols, which makes them extremely nutritious, and at the same time provides the body with a lot of pleasant bonuses.
Soup
It is unlikely that you were hoping to find soup in this list, and yet. The fact is that any warm liquids have a calming effect on us, but if you are sure that you need something more satisfying than a cup of tea, chicken broth or vegetable soup will be very useful. Important note: avoid vegetables such as lentils or beans in your soup. They are quite difficult to digest, and this will make your sleep uneasy, which is definitely not the ultimate goal.
Pumpkin Seeds
Good night food is one that will cope with hunger, but at the same time help you relax and get ready for bed. One portion of pumpkin seeds contains almost 50% of the recommended daily intake of magnesium, and magnesium is known to be important for restful and deep sleep.
Warm milk + honey
Warm milk has long been used as a sleeping pill, making it a good choice for an evening snack if you have trouble falling asleep. It is interesting to note that, despite studies confirming the effectiveness of this method, all this may be a consequence of our psychological perception. However, the amino acids found in milk lead to the production of the hormone serotonin, which will help you cope with stress and “ill thoughts” that prevent you from falling asleep. Adding a spoonful of honey, of course, will increase the amount of sugar in the drink, but at the same time will affect the level of serotonin, which is also not superfluous for a soft sleep.
Blueberries
Blueberries are rich in antioxidants (and the frozen berries are not inferior to the fresh ones here), and, in addition, contain nutrients that, according to numerous studies, can improve brain function and general health indicators. If you do not follow a strict diet and can afford extra calories, add two tablespoons of cream to the berries to get an incredibly tasty dessert.
Rice
New PLoS One studies show that the diet, the main component of which is rice, is associated with a decreased rate of insomnia up to 46%, compared with bread (there was no change) and noodles (sleep only got worse). Foods with a high glycemic index (GI), which include rice, can accelerate the process of production of tryptophan and melatonin – hormones that are essential for quality sleep.
Almond
Nuts are not considered the best snack for those who seek to lose weight, mainly because of their fat content. However, a study published in 2012 in American Journal of Clinical Nutrition found that people who consumed almonds for 18 months lost the same weight as people who refused almonds as part of a diet (other things being equal).
Add to this the fact that almonds stabilize the level of cholesterol and triglycerides – the two main risk factors for cardiovascular diseases. And, of course, let’s not forget about the content of magnesium in the almonds, which is considered a real “sleeping pill”.
Cheese Roll
Sounds unbelievable, doesn’t it? And, nevertheless, if for some reason you have not eaten during the day and are now extremely hungry, prepare yourself a roll with cheese (and, if desired, with chicken breast). Let’s not talk about calories here, but only about practical utility. So, cheese is rich in casein, a complex protein that, according to the British Journal of Nutrition, will not only provide you with a feeling of fullness, but also will speed up your metabolism.
Ginger Tea
Remember that our body sometimes works in such a way that thirst is disguised as hunger. However, it is not necessary to drink several glasses of water – especially if you do not want to. What about ginger tea? In addition to the obvious benefits for immunity, ginger will rid you of the nervous system-stimulating caffeine found in tea. This means it helps to fall asleep faster.
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