Health benefits of almonds: These nuts provide healthy fats, magnesium, and fibre to help control hunger and improve the quality of sleep (Image: Canva)
If you are a late-night snacker and still would like to stay on track with your fitness goals, it’s not the end of the road for you. What you eat before bedtime can significantly impact your weight loss journey. The wrong snack can disrupt your sleep, increase late-night cravings, and derail your goals, while the right foods can support better sleep, enhance metabolism, and keep you feeling full until morning.
Choosing nutrient-dense snacks with the right balance of protein, healthy fats, and fibre can be a game-changer. With a little planning, your bedtime snacks can become a powerful tool for achieving a healthier, more rested, and leaner you.
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Here are some simple, satisfying options that will keep you full, boost your metabolism, and help you wake up feeling refreshed and ready to take on your day.
- Greek yoghurt: A protein-packed choice
Greek yoghurt is one of the best bedtime choices. Rich in protein, including slow-digesting casein, which works to repair and build your muscles while you sleep, Greek yogurt is low in calories and contains probiotics, promoting gut health. Try plain, unsweetened Greek yogurt, then sprinkle some berries or nuts for a natural sweetness and crunch. In a study published in the
American Journal of Clinical Nutrition, researchers found a link between protein consumed before bed and overnight improvements in muscle recovery and metabolic rate.
- Almonds: Packed with healthy fats and magnesium
Almonds provide healthy fats, magnesium, and fibre to help control hunger and improve the quality of sleep. Magnesium is particularly known for its relaxing effects on muscles, as well as its regulating effect on melatonin. A small handful of almonds, about 10-12, is enough to curb cravings and promote restful sleep. According to the
Journal of Magnesium Research, adequate magnesium intake helps improve sleep and metabolic health.
- Bananas: Nature’s sleep enhancer
Potassium, magnesium, and tryptophan are three minerals found abundantly in bananas; together, these minerals calm your muscles down and induce sleep. Tryptophan, an amino acid is changed into serotonin and melatonin, which is the sleep hormone. Simply enjoy one small banana plain or slice it over a serving of Greek yogurt for a sweet, tasty snack. According to the National Sleep Foundation, bananas are a great natural source of sleep-enhancing nutrients.
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- Kiwi: A low-calorie, nutrient-dense fruit
Kiwi is another low-calorie, nutrient-dense choice. High in vitamin C, fibre, and antioxidants, it has been shown to improve sleep quality and duration. Consuming one or two kiwis about an hour before bedtime can make a big difference in your sleep and weight loss journey. A study in the
Asia Pacific Journal of Clinical Nutrition found that kiwi improves sleep onset and efficiency, making it a great pre-bed snack.
- Oatmeal: Not just for breakfast
Oatmeal is not just for breakfast—it’s an excellent bedtime snack. Oats are a source of complex carbohydrates, which increase the availability of tryptophan in the brain, promoting relaxation. They’re also high in fibre, keeping you full throughout the night. Opt for plain oats and add almond butter or a dash of cinnamon for flavour. The
American Journal of Lifestyle Medicine highlights the role of complex carbs in improving sleep and reducing late-night cravings.
- Herbal teas: A calming bedtime ritual
Herbal teas like chamomile, peppermint, or valerian root can relax your body and mind, leading to better sleep. Good sleep is crucial for hormonal balance and reducing stress-related cravings. Brew a cup of herbal tea without added sugar and sip it about 30 minutes before bed for a calming bedtime ritual. Studies in the
Journal of Advanced Nursing show that chamomile tea improves sleep quality and reduces stress.
- Dark chocolate: A surprising ally in moderation
Dark chocolate, when consumed in moderation, can be a surprising ally for weight loss. With at least 70 percent cocoa, dark chocolate contains magnesium and antioxidants that promote relaxation and reduce stress. A small square (about 1 oz) can satisfy sweet cravings without disrupting your diet. According to the
European Journal of Clinical Nutrition, dark chocolate’s flavonoids may enhance metabolism and reduce stress-related eating.
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- Chia seed pudding: A fibre-rich option
Chia seed pudding is a fibre-rich and filling option. Chia seeds are high in omega-3 fatty acids and protein, which help control hunger and support weight loss. When soaked, they expand in your stomach, promoting a feeling of fullness. Prepare chia pudding by mixing chia seeds with almond milk and letting them soak overnight. Add berries or cinnamon for flavour. The
Journal of Obesity highlights chia seeds’ role in improving satiety and aiding weight management.
Choosing the right bedtime foods can support your weight loss goals by keeping hunger at bay, improving sleep quality, and promoting overnight metabolism.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
