13 science-backed night snack ideas

It happened to each of us - you can't fall asleep, you toss and turn in bed, and thoughts are spinning in my head that it would be nice to eat a sandwich with sausage. Fighting this desire is most often useless - after five minutes you find yourself in the kitchen spreading a thick layer of butter on bread.

Of course, not everything you want to eat in the middle of the night is good for your health. Nausea and discomfort right after a snack, puffy eyes in the morning - this can happen precisely due to the wrong choice of products. If you want to eat something not on this list at night, you should first make sure that the dish is low in calories and high in protein.

We are what we eat, and this rule applies to all snacks. Fortunately, for a night trip to the refrigerator, you can choose not only delicious, but also healthy dishes.

1. Turkey

Turkey meat is incredibly nutritious and contains

Turkey, drumstick, cooked, skin not eaten / FoodData Central / U.S. Department of Agriculture a healthy dose of protein, as well as selenium, an antioxidant that helpsWhat to know about selenium and your thyroid / Verywell Health proper functioning of the thyroid gland. In addition, turkey contains tryptophan, which improvesC. N. Sutanto, W. W. Loh, et al. The impact of tryptophan supplementation on sleep quality: A systematic review, meta ‑ analysis, and meta ‑ regression / Nutrition Reviews sleep quality.

2. A fish

Fatty foods like salmon, tuna, or mackerel are best. Vitamin D, which is found in fish, has a beneficial effect onM. St-Onge, A. Mikic, et al. Effects of diet on sleep quality / Advances in Nutrition improves kidney function, improves skin condition and helps the body regulate calcium levels.

Fatty fish will also provide the body with omega-3 fatty acid, which increasesOmega-3 fatty acids, vitamin D may control brain serotonin, affecting behavior and psychiatric disorders / ScienceDaily the amount of serotonin. And this hormone promotesSettling the debate on serotonin's role in sleep / ScienceDaily healthy sleep.

3. White rice

It has been stripped of its outer shell, so, unlike brown, it contains much less fiber, antioxidants, vitamins and minerals. However, some useful elements still remain in it.Nutritional content of rice compared to other staple foods / Ricepedia, for example vitamin B1 and folic acid.

White rice also has a high glycemic index, a measure by which the rate at which glucose enters the bloodstream is estimated. Foods with a high glycemic index improve sleep quality, but it is necessaryShona L. Halson. Sleep in Elite Athletes and Nutritional Interventions to Enhance Sleep / Sports Medicine wait another hour to finally return to bed.

4. Bananas

They containThe Nutrition Source / Harvard School of Public Health not only the same tryptophan, but also many vitamins and antioxidants, as well as potassium. To increase the quality of sleep, it is better to eat bananas before dinner, but you can also afford one at night.

5. Cheese with crackers

This is the perfect combination for a midnight snack. Crackers contain carbohydrates and cheese contains tryptophan. He helpsK. Peuhkuri, N. Sihvola, et al. Dietary factors and fluctuating levels of melatonin / Food & Nutrition Research produce melatonin, a hormone that normalizesMelatonin for Sleep: Does It Work? / Johns Hopkins Medicine regulation of sleep phases, and also signals the body about the readiness to go to sleep.

6. Warm flakes

Flakes containM. Hall. Fiber Facts about cereal / Today's Dietitian fiber, and if they also look like oatmeal, then they are completelyX. Meng, Y. Li, et al. Dietary sources and bioactivities of melatonin / Nutrients a source of melatonin. You can even eat a whole bowl - they do not contain many calories and will help you to fall asleep.

7. Yogurt

Yogurt is loved by both adults and children. He is richA guide to calcium-rich foods / Bone Health and Osteoporosis Foundation calcium, which is essential for healthy bones and teeth, and smooth and heart muscles need itCalcium: For Strong Bones, Muscle Function, And So Much More! / Nasmbecause it is involved in the reduction process.

In addition, calcium is essentialM. Nisar, R. M. Mohammad, et al. Influence of dietary intake on sleeping patterns of medical students / Cureus for the production of melatonin from tryptophan. If the level of calcium in the body is low, less melatonin is produced, which means that the quality of sleep will deteriorate.

In the middle of the night, it is best to have a snack with plain yogurt without sweeteners.

8. Eggs

Chicken eggs are low in calories, and they are also a source of healthy protein for the body.S. Réhault-Godbert, N. Guyot, et al. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health / Nutrients and tryptophanM. Friedman. Analysis, Nutrition, and Health Benefits of Tryptophan / Sage Journals. Plus, eggs are very easy to prepare and go with most light snacks.

9. Pineapple smoothie

When you're in the mood for something exotic, you can make a pineapple smoothie. If you live alone or are not afraid to wake up other family members, simply mix pineapple chunks with milk in a blender.

Milk containsDoes warm milk help you sleep? / Sleep Foundation tryptophan, and pineapples are not too high in calories, but they canT. Pranil, A. Moongngarm, et al. Melatonin and its derivative contents in tropical fruits and fruit tablets / Journal of Food Composition and Analysis raise serotonin levels.

10. Cherry

Cherry possessesS. C. Chai, K. Davis, et al. Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults / Nutrients anti-inflammatory effect, and its juice containsJ. N. Losso, J. N. Finley, et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms / American Journal of Therapeutics a small amount of melatonin.

These berries are ideal for an overnight snack because they are low in calories, they don't overload the stomach and help keep you feeling light.

11. Honey

It is a highly nutritious product that also triggersHoney to improve sleep quality: A feasibility study / Clinical Trials the production of melatonin in the body. In addition, honey contains useful monosaccharides - glucose and fructose.

12. Popcorn

When it's not packed with sugar and other harmful additives, popcorn is a great snack option. He containsHow much fiber is in popcorn? / Healthy Eating fiber, the benefits of which are often associated 1. M. A. Pereira, E. O'Reilly, et al. Dietary fiber and risk of coronary heart disease / Archives of Internal Medicine
2. Dietary Fiber Reduces Risk for Type 2 Diabetes / American College of Cardiology
3. Facts on Fiber and Whole Grains / American Institute for Cancer Research with a reduced risk of heart disease, diabetes and some types of cancer.

Popcorn also hasThe health benefits of plain popcorn / Inside Science polyphenols. These antioxidants improve blood circulation and have a beneficial effectE. L. Wightman, D. O. Kennedy. Polyphenol modulation of blood flow and oxygenation / Polyphenols in Human Health and Disease on health in general.

13. French fries

For those who love French fries, the good news is they are perfect for a light night snack. True, there are nuances: it is better to choose sweet potato, which containsHealth benefits of sweet potatoes / WebMD vitamins, protein and fiber, and not fry, but bake it.