What To Eat Late at Night

We’ve all been there. You had a long day at work. Your kid’s extracurricular activity ran late. You’ve just returned home from traveling. You’re hungry but exhausted and want to go to bed, but you can’t wait until morning to eat. And you don’t want to eat something that’s going to keep you up. Here are a few healthy late-night meals.

Why You Shouldn’t Eat Late at Night?

While full digestion takes an average of 36 hours, food remains in your stomach for between 40 minutes and 2 hours. Lying down before your meal leaves your stomach and enters your digestive tract increases the risk of:

•  Indigestion

•  Heartburn

•  Acid reflux

The larger the meal and the higher in carbs, fat, and meal portion, the more this risk increases. So, even if you’re ravenous and tired, you must be mindful of what you consume.

Does Eating Late at Night Contribute to Weight Gain?

Not exactly. Studies find that eating late at night causes mice to gain twice as much weight. However, studies have not found this to be true in humans. What is found to be true, is that factors such as stress and boredom increase the likelihood of late-night snacking and overeating. So, stick to nutrient-dense, balanced meals.

When Should You Eat Before Bed?

Aim to eat at least 2 hours before bed, ideally closer to 4 hours. This provides your body with plenty of time to digest. Food is energy, so you may feel a boost of energy after eating. However, this can vary greatly depending on what you eat. The closer you get to 4 hours, the easier it may be to wind down. Don’t forget to limit your hydration within 4 hours before bed. This will minimize the sleep disruption of a trip to the bathroom in the middle of the night.

Healthy Late-Night Meals

Healthline provides a list of healthy late-night meals and snacks that contain melatonin, or amino acids that stimulate melatonin production. Melatonin helps your body regulate your circadian rhythm, helping you ease into sleep.

Melatonin aside, the meals and snacks below contain a balanced mix of fiber and protein. They’re faster and easier to digest than full meals and will stave off your hunger until morning.

• A low-sugar protein smoothie.

•  Vegetable stir fry with lean protein.

•  Medium salad with grilled lean protein.

•  Soup with whole grains and lean protein.

•  Scrambled eggs or a veggie omelet.

•  Turkey rollups with low-fat cheese or cream cheese.

•  Banana with almond butter, peanut butter, or nut butter.

•  Whole-wheat crackers and low-fat cheese.

•  Quinoa, barley, or any whole grain with fruit or veggies.

•  Oatmeal or whole grain cereal with milk.

•  Cottage cheese with fruit and nuts.

•  English muffin with low-fat cheese or cream cheese.

•  Low-fat yogurt with fruit and nuts.

How Else Can I Help?

The healthy late-night meals and snacks above are ideal any time of the day. However, your nutrition should be personalized to your individual health and lifestyle. Reach out to Nina’s Nutritional Values today to learn more about how to personalize your meals!