Hardboiled eggs boast a lot of protein for not a lot of\u00a0calories, so you can slice up two eggs before bedtime for a\u00a0filling snack.\u00a0They\u2019re protein-rich and full of tryptophan.\u00a0The\u00a0American Sleep Association\u00a0says they might make you\u00a0sleepy for that reason.\u00a0
A serving of 2 whole boiled eggs contains\u00a0145 calories,\u00a010 g fat (3 g saturated), 140 g carbs, 0 g sugar, 220 mg\u00a0sodium, 0 g fiber, 13 g protein.<\/p>\r\n\r\n\r\n\r\n
![\"Low-cal,](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/vegetable-dip.jpg\")
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Fresh vegetable with a dip <\/strong> Popcorn <\/strong> Apple and peanut butter <\/strong> Grapes <\/strong> Roasted Chickpea <\/strong> Pistachio <\/strong> Strawberries <\/strong> Kiwi <\/strong> Protein smoothie <\/strong> Trail Mix <\/strong> Low-fat yogurt and fruits <\/strong> Goji Berries <\/strong> Pumpkin seeds <\/p>\r\n <\/p>\r\n\r\n\r\n\r\n Hot Cereal <\/strong> <\/p>","protected":false},"excerpt":{"rendered":" It\u2019s well after dark and your stomach is rumbling. The challenge is figuring out what you can eat that\u2019s quick, tasty and won\u2019t cause you to pack on the kilos.\u00a0 After all, there\u2019s growing scientific evidence that\u00a0eating too late at night could make weight\u00a0control harder.\u00a0 Fortunately, if you\u2019re truly hungry, a small,\u00a0nutrient-rich snack under 200 […]<\/p>\n","protected":false},"author":10,"featured_media":5011,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3224","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=3224"}],"version-history":[{"count":5,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3224\/revisions"}],"predecessor-version":[{"id":6496,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/3224\/revisions\/6496"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/5011"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=3224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=3224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=3224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
If you're craving something crunchy and low-cal, fresh\u00a0veggies are the ticket. Any combination of raw carrots,\u00a0broccoli florets, cucumber slices, celery, capsicum slices,\u00a0and cherry tomatoes\u00a0will do nicely to help quell the\u00a0rumbling in your stomach. Enhance the flavor\u2014and get a\u00a0healthy dose of z's-inducing calcium\u2014with a dip made\u00a0from plain low-fat cottage cheese or Greek yogurt.<\/p>\r\n\r\n\r\n\r\n
Popcorn is a great p.m. snack because you can have a lot of it without breaking the calorie bank. In fact, 3 cups of air-popped popcorn have less than 100 calories and about 4 grams of fiber to satisfy your hunger. Skip the butter to save your waistline and mix it with dried spices instead for an extra flavor punch that adds nearly zero calories.<\/p>\r\n\r\n\r\n\r\n
Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time. A serving contains 200 calories, 5 g fiber, 4 g protein.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/green-grapes.jpg\")
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Grapes are a great snack when you\u2019re craving something\u00a0sweet, plus they contain melatonin. Frozen grapes are also\u00a0a great snack, especially during warmer months.<\/p>\r\n\r\n\r\n\r\n
Chickpeas have a fairly low-calorie density. This means they provide few calories relative to the amount of nutrients they contain.\u00a0 Chickpeas boast protein, fiber, vitamins and minerals, making them a popular healthy choice. The protein and fiber in chickpeas may promote weight management due to their appetite-lowering effects and potential to help reduce calorie intake at meals.<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/pista-01.jpg\")
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Pistachios stand out among other nuts for their high levels of sleep-promoting melatonin. Though all plant foods are thought to naturally contain this substance, few have as much as pistachios. A 28 grams serving of shelled pistachios, which is about a handful, has 160 calories and about 6.5 mg of melatonin.<\/p>\r\n\r\n\r\n\r\n
If you\u2019re looking for a large snack serving that doesn\u2019t pack a lot of calories, reach for fresh strawberries. Strawberries are an excellent source of vitamin C and contain a notable amount of melatonin.\u00a0 One cup of sliced strawberries has only 53 calories. At that rate, you could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks.<\/p>\r\n\r\n\r\n\r\n![\"Nutritious](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/kiwi-01.jpg\")
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This fuzzy-skinned, sweet-tart fruit is nutritious and figure-friendly. Two peeled kiwis pack only 93 calories, 5 grams of fiber. In addition, kiwis may help you sleep better.\u00a0 The fruit was put to the test in a study in 24 adults with sleep difficulties. Participants ate two kiwis one hour before bed every night. After one month, people noticed a 35% decrease in the time it took them to fall asleep. They also slept about 13% longer and 5% better.<\/p>\r\n\r\n\r\n\r\n
Eating a protein-rich snack before bed could support muscle repair and help slow down age-related muscle loss, particularly if you exercise routinely. Smoothies are an easy and tasty way to sneak in protein-rich milk before bed.\u00a0 For example, blend 240 ml of low-fat milk with 110 grams of pineapple for a tropical treat with only around 160 calories. What\u2019s more, milk is rich in tryptophan. Your body uses this amino acid to make both serotonin and melatonin, which aid sleep. Pineapple has been found to boost melatonin levels as well \u200b<\/p>\r\n\r\n\r\n\r\n![\"Close-up](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/different-dried-fruits-1-1.jpg\")
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Dried fruits, nuts and seeds are typical healthy choices. Mix them together and pre-portion about one-fourth cup into snack-sized bags. Since trail mix ingredients are generally calorie-dense, it\u2019s important to watch your portion size. A one-fourth-cup serving of trail mix averages 173 calorie. Besides supplying healthy fats, B vitamins and minerals, certain trail mix add-ins may even support sleep. For example, walnuts, sunflower seeds and dried cranberries have been noted for their melatonin contents\u200b<\/p>\r\n\r\n\r\n\r\n
We already know that \u00a0yogurt is a great source of protein, but it can also help us catch some z\u2019s, too. The calcium in yogurt helps your brain use tryptophan and melatonin. One University of Pennsylvania sleep study even suggests that it can help you stay asleep longer. Instead of loading up on a sugary sweetener (and potentially throwing your blood sugar out of whack), top your bowl with fresh fruit and crunchy chia seeds.\u200b<\/p>\r\n\r\n\r\n\r\n![\"An](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/dried-goji-berries.jpg\")
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The red-orange color of these sweet-tart berries hints at their rich supply of antioxidants, including carotenoids. Goji berries also contain a bit of melatonin, which may help you sleep.\u00a0 In a preliminary, two-week study, participants drank 120 ml of goji berry juice or a placebo beverage. More than 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired. People in the placebo group reported no such benefits.\u200b<\/p>\r\n\r\n\r\n\r\n
<\/strong>A 28-gram serving of pumpkin seeds has 146 calories and provides150mg of magnesium, which has been linked to better sleep.\u00a0 Pumpkin seeds are also rich in tryptophan. Eating some carbs like half an apple or some raisins together with pumpkin seeds encourages your body to route the tryptophan in the seeds to your brain to make melatonin. In a small, preliminary, one-week study, some participants consumed 250 mg of tryptophan from pumpkin seeds daily, plus carbs in the form of a nutrition bar. These people slept 5% better and spent less time awake\u200b<\/p>\r\n\r\n\r\n\r\n![\"A](\"https:\/\/www.healthvectors.ai\/blog\/wp-content\/uploads\/2022\/09\/healthy-bowl-cereals.jpg\")
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Hot cereal isn\u2019t just for breakfast. It\u2019s also a great way to wind down at night. Hot, whole-grain cereals like oatmeal are good sources of fiber. You can also think outside the box by toppings like cinnamon, nuts or dried fruit. Besides satisfying your hunger, oats are natural sources of melatonin.\u00a0 One three-quarter cup (175 grams) of cooked oatmeal made with water averages 124 calories. Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories\u200b<\/p>\r\n\r\n