Nighttime snacking is often associated with difficulty falling asleep or wakefulness during the night. Eating late can also contribute to unwanted weight gain and can disrupt your natural nighttime metabolism. Managing your late night snacking habits can be beneficial both to your sleep and your overall health.
Having a light snack before bed is okay, but it’s important to be mindful of what you’re eating. Heavy, greasy, acidic, or spicy foods can cause stomach upset or negative reactions that disrupt your sleep. Many sugary snacks can also give you an energy rush that keeps you awake. Even if these snacks do allow you to fall asleep, they can interfere with restorative REM sleep.
In order to promote better quality sleep, it’s important to try and avoid night time snacking and mid-night munches. Plan ahead and make sure you are eating a full and satisfying meal that will sustain you throughout the evening. This will help prevent you from feeling hungry or tempted to snack late at night.
Choosing Healthy Snack Options
As part of managing nighttime snacking, it’s important to choose snacks that are healthy and that will sustain you without putting a strain on your digestion. Having a snack within an hour or two before bed, such as yogurt, or a few pieces of cheese, is an excellent option. Nuts, like almonds or walnuts, are also a great snack, as they contain healthy fats that can be calming.
Having half a banana with peanut butter or a healthier cereal like a half cup of Kashi are also great nighttime snacks. These snacks provide sustained energy that won’t disrupt your sleep. Plus, they will help keep you full and make you less likely to indulge in foods that might have negative consequences on your sleep.
Development of a Good Pre-Bedtime Routine
Creating a good pre-bedtime routine can help you avoid snacking at night and help you transition into sleep more smoothly. This pre-bedtime ritual should be something calming that you can look forward to. Include activities like reading a book, or listening to a podcast. Make sure that you’re away from electronic screens as much as possible.
Meditating and practicing deep breathing can also be hugely beneficial. Taking time to cultivate a sense of calm and relaxation will have a positive effect on your sleep habits and can make it easier for you to stay away from snacks. On the other hand, doing activities like playing video games or using technology can be stimulating and make it harder for you to sleep.
Establishing a consistent bedtime and going to bed at the same time each night can also help promote better sleep patterns. This will allow for a more consistent circadian rhythm, and make it so you’re less likely to be reaching for snacks in the middle of the night.
Foods to Avoid Late At Night
- Heavy, greasy, and salty foods
- Spicy and acidic foods
- Caffeinated drinks
- Alcohol
Chocolate and other sugary snacks
Conclusion
Taking steps to manage your nighttime snacking habits can make for better sleep patterns. Eating light and avoiding certain foods can help promote restful nights and will benefit your overall health. Establishing a good pre-bedtime routine and having a consistent bedtime will also promote good sleep and discourage late night snack cravings.