The nine best healthy snacks to include before bedtime

That the way we eat affects how we look, how we feel, how much energy we have and how well we sleep is probably no surprise. It's also well known that for a restful night's sleep, we shouldn't go to bed with a completely full belly and we shouldn't overeat, as this can lead to weight gain. On the other hand, we should not go to bed hungry either. If you find yourself with a growling stomach before bed, it's a good idea to fill it with something light - here are nine of the best pre-sleep snacks you can use for this purpose!

Pistachios

Nuts and seeds are generally a very good snack for replenishing healthy fats, but when it comes to bedtime, pistachios have a bit of an edge over other types. In fact, pistachios are one of the richest natural sources of melatonin, the sleep hormone. This is rarely found in food and drink, and pistachios are truly unique in this respect. One handful of these small green nuts (approximately 30g) contains 6.5-7g of melatonin and has only around 170 calories. In comparison, the amount of melatonin that is usually recommended for sleep support when supplementing is 0.5-5 mg.

Protein shake

Eating protein-rich foods (not just) before bed can promote muscle recovery and help slow age-related muscle loss, especially if you exercise regularly. A protein shake is an easy, quick and tasty way to give your body plenty of protein before bed. Products containing casein are especially great before bedtime, as their slow absorption rate ensures that our bodies get enough protein throughout the sleep process.

As a pre-sleep snack, you can also mix the protein with milk, kefir or another fermented milk product. You can also add a handful of pineapple to your smoothie, which can also boost melatonin production. In addition to the fact that you'll really enjoy it and prolong the absorption time of the protein, milk is also rich in tryptophan. The human body uses this amino acid to produce both serotonin and melatonin, which are essential for a healthy and quality sleep.

Greek yoghurt

Yoghurt is an excellent source of calcium. This mineral has long been known to help maintain strong bones, and more recently it has also been linked to better sleep. In fact, our bodies need calcium to produce melatonin from the amino acid tryptophan. Yogurt, especially Greek yogurt, is also rich in protein, especially casein. Recent studies suggest that consuming casein protein before bedtime can help promote muscle recovery, better sleep and can also reduce the feeling of hunger the following morning. If you're going to consume yogurt before bed, make sure to choose plain white, unflavoured yogurt and supplement with fruit, nuts or sweeten with chicory syrup or protein if necessary. Blueberries or other berries are ideal. Definitely avoid flavoured options, which often contain a lot of sugar and are not really suitable for bedtime.

Porridge oats

Porridge is not only a great way to start the day, but you can also enjoy it as a bedtime snack. As well as filling you up and pleasing your palate, porridge is also a great source of fibre in the form of health-giving beta-glucans, as well as complex carbohydrates that have the ability to calm the body and promote relaxation - especially when consumed warm. Even oatmeal contains tiny amounts of melatonin, so more plus points for better sleep. Oatmeal also stimulates the production of serotonin, which relieves anxiety and improves your mood, so you'll find it easier to fall asleep. But don't forget to supplement porridge with a protein source - yogurt, protein or perhaps an egg. Just don't go overboard with the garnish - after all, it's a bedtime snack, not a breakfast to kick-start your day! Just a handful of nuts, a spoonful of peanut butter, or a cube of good quality dark chocolate.

Kiwi

If you're one of those people who adhere to the motto that fruit should only be eaten before 3pm, you might be surprised why we recommend eating kiwi before bed. For now, we won't address the myth that eating fruit is only possible in the morning or until 3pm, but we'll get straight to why eating kiwi before bed is actually beneficial. Because this sweet fruit is totally awesome even when you're reducing weight. Two small peeled kiwis contain only 93 calories, 5 grams of fiber, and up to twice the recommended daily intake of vitamin C.

Kiwi is one of the few fruits that contains high amounts of serotonin, a neurotransmitter that stimulates the production of melatonin, the sleep hormone. Serotonin has a relaxing effect and can help us fall asleep faster. Serotonin also helps curb sweet cravings, which is why kiwi can be a great choice when you're plagued by nightly fridge raids.

Pumpkin seeds

One handful of pumpkin seeds (about 30g) contains around 150 calories and will provide almost half the recommended daily allowance of magnesium, which is known for its relaxing effects and sleep promotion. In addition, pumpkin seeds are also rich in tryptophan, which we've come across several times today, so you know it's key to melatonin production. Studies suggest that to maximize the beneficial effect of pumpkin seeds on sleep, they should be consumed along with an apple. This combination may even reportedly be a big help in the fight against insomnia.

Knäckebrot with ham or cheese

Another suitable snack that you can enjoy not only during the day, but also before going to bed, is a combination of knäckebrot and quality ham or cheese. A snack that contains both protein and carbohydrates in a balanced ratio will ensure stable blood sugar levels. In terms of sleep, combining a carbohydrate-rich food, such as knäckebrot or a piece of bread, with a good source of tryptophan, such as just cheese, helps make tryptophan more available to our brains. This means that our brains can more easily use this compound to produce serotonin and melatonin, two substances that are essential for sleep quality. Instead of cheese, feel free to reach for ham, which is also a good source of protein. Such a snack can also be accompanied by a piece of fresh vegetables. If we do not overdo it, we can fit in some 200 calories and our line will not suffer.

Eggs

Another food that has incredibly versatile uses and is definitely good for a bedtime snack is good old eggs. How to consume them ideally? That depends entirely on how much time and energy you want to devote to your evening snack. You can prepare them scrambled, cook them and make a spread with yoghurt, or just add them to knackebrot or chopped vegetables, or incorporate them into egg muffins, which you can also prepare for a snack for work. Eggs are also a very good source of tryptophan, which, as you already know from today's article, is important for sleep quality. At the same time, eggs are also filling, so you don't have to worry about being woken up by a growling stomach.

Protein bar

If there's no other option, you can also reach for a good quality protein bar. But choose carefully and read the ingredients, because not all bars labeled "protein" are truly high quality and suitable for your diet, no matter if it's a bedtime snack or any time of the day. In particular, pay attention to what sources of protein the bar contains and that it is not full of sugar.

What to avoid before going to bed?

Up until now, we've been talking about snacks that serve great as light, smaller meals before bed. But what to avoid? It's definitely not a good strategy to consume sweets, ice cream, fast food and other heavy meals before bed. Also avoid large portions, alcohol, cold cuts and fatty foods. We also don't recommend foods high in simple sugars, sugary pastries, and certainly not energy drinks. Chips and all kinds of salty snacks are not suitable either.

What to take away from the article?

Are you sometimes hungry before bedtime, even after dinner? You certainly don't have to go to bed with a growling stomach - even that wouldn't help the quality of your sleep. Today, we've listed ten snacks that are absolutely perfect for such an occasion - they're light, easy, quick to make, nutritious enough, but don't contain too many calories so you don't have to worry about weight gain. You can reach for protein, Greek yoghurt, knäckebrot with cheese or ham, eggs or pistachios.

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