The 5 best night-time snacks
By Jessah Robinson, Adv Dip (Nut Med)
We’ve all been there, lying in bed unable to sleep due to those pesky hunger pangs that just won’t go away. Well never fear, here are 5 snack options that are convenient, tasty and easy on the waistline:
1. Kiwi fruit
These furry fruits are high in vitamin C and dietary fibre as well as being one of the few fruits to contain serotonin aka the ‘happy hormone’, which promotes relaxation and can help you fall asleep faster.
2. Banana with almond butter
A small banana with 1 tablespoon of almond butter are the perfect pair, being delicious and rich in serotonin. Some of this serotonin is converted to melatonin – aka the sleep hormone – in the body. One study on healthy men found a more than 4-fold increase in melatonin blood levels within two hours of eating bananas.
Compared to other nuts, pistachios garner more attention for their elevated levels of melatonin. A handful of pistachios contains 6.5 mg of melatonin, while in comparison, it is typically recommended to take 0.5-5 mg of melatonin to aid sleep.
4. Protein smoothie
Protein aids muscle repair, promotes muscle recovery and curbs cravings, and a protein smoothie is a super convenient and tasty way to sneak in some extra protein before bed. Synd-X protein powder is high in protein, low in carbohydrate and is delicious in smoothies or added to protein balls.
5. Trail mix
Either pre-made or home-made, trail mixes are a convenient way to fill up on protein and quality fats. Try to include walnuts and dried cranberries which contain sleep-promoting melatonin. Ensure to have no more than a handful to avoid excess calorie consumption.