What to eat at midnight when you’re hungry but can’t sleep

Finding the right midnight snack when hunger strikes without sabotaging your sleep can be challenging.

Opting for satisfying and sleep-friendly foods is vital [1]. Consider a mix of complex carbohydrates and proteins to keep you satiated without causing discomfort.

One suitable option is yogurt with a handful of nuts. The combination provides a balanced protein and healthy fats that can stave off hunger.

Additionally, the magnesium content in nuts may contribute to relaxation, potentially aiding sleep [2].

A bowl of oatmeal could be a comforting choice if you prefer something warm. Oats are rich in complex carbohydrates, promoting a steady release of serotonin, which can have a calming effect [3].

Adding a small amount of nut butter for protein and healthy fats can enhance the nutritional profile.

For a savory option, consider a slice of whole-grain toast with a hummus spread. Whole grains offer complex carbohydrates, while the protein in hummus adds a satisfying element.

This combination avoids the excessive sugar content often found in many pre-packaged snacks.

Another nutritious option is a banana paired with a tablespoon of almond butter. Bananas contain tryptophan, a precursor to serotonin and melatonin, hormones that regulate sleep [4]. Almond butter complements this by providing healthy fats and protein.

Cottage cheese with sliced fruit is a light yet nourishing choice. Cottage cheese is a good source of casein protein, known for its slow digestion and ability to provide a sustained release of amino acids.

Adding some fruit, like berries or kiwi, enhances flavor and introduces additional vitamins and antioxidants.

A cup of herbal tea, such as chamomile, can be a calming option if you’re in the mood for a beverage.

Chamomile is renowned for its potential to promote relaxation and improve sleep quality [5]. However, choosing caffeine-free varieties is advisable to avoid disrupting your sleep.

Remember to moderate portion sizes to prevent discomfort and try to consume your snack at least an hour before bedtime. Staying hydrated is crucial, so consider having a glass of water alongside your chosen snack.

Ultimately, the key is to balance addressing hunger and promoting a good night’s sleep. Experiment with these options to discover what works best for you and listen to your body’s cues for hunger and satiety.

Making mindful choices in your midnight snacks can contribute to a satisfied stomach and restful sleep.

[1] https://www.huffpost.com/entry/the-best-foods-to-eat-if-youre-hungry-at-night-goog_l_6536775be4b011a9cf7a6b82
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8065437/
[3] https://sadofne.com/why-potatoes-are-the-perfect-food-for-sleep/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

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