Many people are quick to cut out nighttime snacks when trying to lose weight. However, while eating large meals right before you go to sleep isn’t a great idea digestion-wise, a small, nutrient- and protein-rich snack can actually help you sleep more soundly — and possibly lose weight. In fact, research shows a pre-slumber snack has other health benefits such as boosting metabolism, aiding in muscle recovery and decreasing hunger levels in the morning.
The best strategy is to pair high-protein foods like cottage cheese, Greek yogurt, chia seeds and nut butters with foods that help you sleep better. For example, tart cherries and kiwis have both been shown to improve sleep quality. Similarly, bananas and passion fruit are good to eat before bed since they’re rich in magnesium, which helps your body produce melatonin.
These six bedtime snack ideas pack at least 10 grams (and up to 19 grams) of protein per serving and feature sleep-supporting ingredients: