Montmorency cherries or juice are late-night snacks. Older research suggest sleep improvement. Anti-inflammatory qualities may prevent arthritis and heart disease.
Tart cherries
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1
A 190-calorie spoonful (16 g) of unsweetened almond butter on a little banana may help you sleep. In two hours, two bananas quadrupled men's melatonin levels.
Almond-butter banana
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This fuzzy-skinned, sweet-tart fruit is low-calorie and healthful. A pair of kiwis has 84 calories, 4 g of fiber, and 142% of the vitamin C RDI. Kiwis may also improve sleep.
Kiwi
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3
Exercise regularly and eat a protein-rich snack before bed to assist muscle regeneration and reduce age-related muscle loss. A nice method to sneak protein-rich milk before bed is smoothies.
Protein smoothie
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More than 80% of goji berry users reported better sleep quality, 70% easier waking up, and 50% less weary. placebo recipients claimed no advantages.
Goji berries
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Cheese with whole grain crackers maintain blood sugar levels. Cheese and crackers increase brain tryptophan availability for sleep.
Crackers and cheese
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Hot cereal for breakfast. Restful night. In oatmeal, fiber. Pre-made cereals are bad. Milk, cinnamon, almonds, or dried fruit on cooked barley or whole-grain rice porridge.
Hot cereal
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Purchase your preferred ingredients to make trail mix or buy it pre-made. Nuts, seeds, and dried fruits are beneficial. Mix and package 1/4-cup (38 g) in snack bags or tubs.
Trail mix
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Yogurt is calcium-rich. Long renowned for bone strength, this mineral may improve sleep. Calcium is needed to generate melatonin from tryptophan.
Yogurt
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For late-night hunger, tortillas can be filled in several ways. For a quick snack, reheat a whole grain tortilla, add hummus, unsweetened nut butter, or sundried tomato spread, and roll.
Whole grain wrap
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A 1-oz (28-g) portion of pumpkin seeds includes 158 calories and 40% of the DV for magnesium, which improves sleep. Pumpkin seed tryptophan is abundant.
Pumpkin seeds
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Soybeans are green and unripe. Buy fresh or frozen. Sprinkle salt and pepper on fresh or thawed shelled edamame for a late-night snack. They need no cooking. A 78-g half-cup has 94 calories.
Edamame
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Depending on your time and effort, eggs can be utilized in many snacks. Hard-boiled eggs are a quick snack. Make egg salad and spread it on crackers.