After dinner cravings or the need for a later-night snack doesn’t need to lead to indigestion or poor quality sleep.  There are some great snacks, for the whole family, that promote a healthy gut and won’t interfere with sleep.

  • 1) Popcorn: Popcorn is delicious and healthier than many other snack foods. It’s a great complex carbohydrate that Is low In fat and protein, which makes It easy for the stomach to digest. Popcorn is a whole grain and contains fibre so as long as you don’t drench it in salt or butter, it’s a good alternative to keep you satisfied at bedtime (and feel like you’re getting a crunchy, chip-like snack).
  • 2) Avocado: Since complex carbs help your body produce melatonin, it’s said that avocados (or avo toast), can help fill an empty tummy and promote good sleep.  They’re a healthy fat, which keeps you feeling full and they contain potassium, which can help improve sleep efficiency and reduce night-time wake-ups.
  • 3) Bananas with nut butter.  Another popular potassium friend is a banana.  Pair that fruit with some nut butter and you’ve created a snack recipe that’s great for post-dinner.  They also contain good levels of magnesium which promotes relaxation and sleep.  The nut butter provides just enough protein to help fill an empty stomach AND it helps with any desire for something salty. Both the protein and healthy fats work to slow your body’s digestion of sugars, which helps keep your blood sugar from spiking before bed.
  • 4) Greek or vegan yogurt: Greek Yogurt contains an amino acid called tryptophan, which may help you feel drowsier before heading to bed. After you eat foods rich in tryptophan (like turkey, for example), your body converts it into serotonin and melatonin, which may promote a more restful sleep
  • 5) Quality Dark chocolate: the key word here is “quality.”  When you choose a high-quality dark chocolate, it’s rich in fibre, iron, magnesium, copper, manganese, and a few other minerals.  Consuming a small amount before bed may reduce sweet-tooth cravings and help keep you feeling satisfied.  If, however, you’re sensitive to caffeine, even though dark chocolate contains a minimal amount, you might want to pass on this option as a late-night treat.  On the other hand, if your sweet tooth takes the forefront in the evening, it’s a great choice.
  • 6) Hummus: dipping some veggies or crackers in hummus (approximately 2 tablespoons), as a later-night snack, can help promote sleep.  Hummus is another snack food that’s high in tryptophan so it’s great for relaxation while also keeping you satiated.
  • 7) Blackberries: berries before bed are ideal for those who suffer from restlessness or more active minds at night.  They contain high amounts of antioxidants, which can help ward off sleep issues.  They’re also an ideal sweet/sour snack for those who feel like something in that department.
  • 8)Pumpkin Seeds: pumpkin seeds contain tryptophan, magnesium and zinc, which all aid in sleep.  So, if you’re looking for a quick snack-fix, a handful of these crunchy pepitas are a great choice.

Are there any foods that you like to snack on before bed?  I’d love to hear from you.

Candra Mae Wife of a Grocer

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