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What to Eat Before Bed to Lose Weight and Sleep Great 

What to Eat Before Bed to Lose Weight and Sleep Great 

A lot of us have been taught that eating before bed is an instant route to weight gain. But that is not always the case. How nighttime snacking affects you depends heavily on what you choose to eat. This means that you don’t have to go starving before bed just to keep off those extra pounds. If you make good choices about the foods you eat right before bed, you can satisfy your hunger and also make sure you stay on track with your fitness goals. Certain foods have even been shown to improve relaxation and sleep, which make them great choices to consume right before you hit the sack. So if you are ready to learn the best nighttime snack foods, check out what to eat before bed to lose weight and sleep great.


Flour, Ingredient

Whey Protein Shake 

Whey protein is a great option for a midnight snack. This is because protein is important to diet overall. But whey protein specifically is high in a protein called alpha lactalbumin, which has a high content of tryptophan. This has been shown to help improve sleep, so you may be in for a better night’s sleep with a whey protein shake before bed.

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Warm Oatmeal 

Oatmeal can serve as a beneficial late night meal because it is warm and comforting, helping you unwind and feel at ease. It is also high in fiber and a good source of magnesium, which is one mineral thought to help improve sleep in terms of efficiency and length. 

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Greek Yogurt and Berries

Yogurt itself is a healthy snack – but Greek yogurt has additional benefits that make it a wonderful source of protein. Eating a small portion of Greek yogurt can serve as the perfect midnight snack because high protein can keep you satisfied for longer through out the night. Pairing Greek yogurt with berries is even better because these fruits are packed with melatonin, the sleep hormone. 

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Half of a Turkey Sandwich

Turkey is a good source of tryptophan. The thing about using turkey as a snack is that it must be paired with a carb to help the tryptophan do its job. So a turkey sandwich on whole grain or wheat bread is the perfect bedtime snack. 

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Egg Wrap

You may not think of eggs as an evening meal. But eggs are great sources of tryptophan, and also very low in calories. They are also high in nutrients like vitamin B6 and B12, phosphorus, selenium, vitamin D, choline and protein. 

Bagels Lox, Food, Ingredient, Sandwich, Tableware, Recipe, Bun, Fines herbes, Staple food

Smoked Salmon on a Bagel

Vitamin D and tryptophan are two of the major reason salmon is a great evening snack. Vitamin D has been shown as an important nutrient for decreasing weight and body mass index. 

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Cottage Cheese and Fruit

At just a half cup per serving, cottage cheese has a whopping 12 grams of protein. This protein is what will keep you full all night and help you sleep better. Fruits like mangoes, peaches and pineapples are good sources of melatonin to add in as well. 

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Peanut Butter

Nut butters like peanut butter, almond butter and sunflower butter are all additional options for sleep inducing midnight snacks. This is because they are high in tryptophan, so you can get this needed nutrient without having to consume animal products. Pairing with fruit can help you keep blood sugar stable through the night. 

Vegetarian Food, Food, Recipe

Whole Grain Crackers and String Cheese

String cheese is another great bedtime snack because it is full of protein and calcium. It is also another great source of tryptophan, which is why it will pair well with a carb source like whole grain crackers. 

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If you are craving something salty and crunchy, try out popcorn for your next midnight snack. It can be very satisfying and is low on calories – just 30 calories per cup. Try adding in some protein like nuts or seeds. 

Dry Fruits Almond, Food, Brown, Ingredient, Single-origin coffee


Almonds can be a good snack because it is high in protein and magnesium, which has been shown to help alleviate insomnia and other issues with sleep. 

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Cucumber Slices and Hummus

Hummus is a delicious dip made of chickpeas that is a decent source of fiber and protein. This is a good dip to help sneak in more veggies before the end of the day, by pairing with cucumbers, carrots or peppers. 

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Kiwi Slices

Kiwi has been shown to help improve sleep onset and duration in adults with issues of sleep disturbances. It is also low in calories and high in various nutrients.

Tags: health, diet, weight loss