7 healthy midnight snacks to help you get back to sleep

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Going to bed hungry and waking up with a growling tummy in the middle of the nighttime is no fun. So if youre hungry before bedtime, is it OK to grab a snack? Yes, but it should be on the smaller side( 100 to 200 calories ), versus a snack. Larger portions of food late at night can lead to bloating, and can cause or worsen reflux and heartburn, Alissa Rumsey MS, RD, owner of Alissa Rumsey Nutrition and Wellness in New York City, told Fox News.

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And not everything is fair game: Opt for pickings higher in carbs and protein, versus ones loaded with fat or fiber as youll wishes to digest your snack quickly and get back to sleep. Carbohydrates cause insulin to release, which helps tryptophan enter your brain and bring on sleep, while the protein will help keep you satiated and ensure you won’t wake up hungry in the middle of the nighttime, Rumsey said. Dedicate these seven dietitian-approved bedtime snacks a nosh 😛 TAGEND

1. Hardboiled egg
Keep a hoard of hardboiled eggs in your fridge, and they will come in handy for your late-night snacks, said Rumsey, who suggested slicing the egg, sprinkling it with black pepper, and placing it atop whole-wheat toast. The whole-wheat bread provides carbohydrates, while the egg contains high-quality protein. The egg also offers a bonus boost of vitamin D, an important nutrient for house and maintaining strong bones.

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2. Roasted chickpeas
Whip up a batch of these beans during the day, and youll have a sleep-helping snack at the ready. Try this Spiced Roasted Chickpeas 5 Ways recipe, and you can season the chickpeas with anything from Italian seasoning to a combo of paprika and cayenne. A half-cup portion offers carbohydrates and tryptophan to help you sleep, as well as filling protein.

3. Raisin bread
When I have a hankering for a late-night snack, I usually want something sweet, Natalie Rizzo, MS, RD, owner of Nutrition a la Nataliein New York City, told Fox News. Rather than pandering in something loaded with carbohydrate, I reach for a slice of Daves Killer Bread Raisin the Roof! whole-grain bread. Unlike typical raisin breads built with white flour, this one contains organic whole grains like rolled oats. Top it with a tablespoon of peanut butter for extra protein and healthy fats if youre really hungry.

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4. Trail mix
Make your own single-serve segment in seconds: Combine 1/4 beaker dried fruit with a dozen almonds. The dried fruit provides carbohydrates, while almonds are rich in magnesium, a mineral needed for quality sleep, Rumsey said. If your body’s magnesium levels are too low, it can be harder to stay asleep.

5. Sweet popcorn
If youre hankering for chocolate at bedtime, try dressing up your popcorn with chocolate gunpowder. This is a favorite of Rizzos. Since chocolate has caffeine that may retain me awake, I opt for cocoa gunpowder sprinkled on top of popcorn, she said. This sweet and savory snack has just 40 calories per beaker. Dedicate her Spicy Cocoa Popcorn a try.

6. String cheese and berries
Make a mini snack plate of string cheese, plus a handful of berries. The cheese provides protein to keep your paunch from mid-sleep rumblings and the berries offer carbohydrates. Plus, they likewise happen to be rich in health-helping antioxidants.

7. Mini sandwiches
“I love to make little bite-sized sandwiches out of whole-wheat crackers, Rizzo said. My go-to is cottage cheese and berries for a mix of salty and sweet. This late-night snack is healthy and illuminate. The whole-wheat crackers furnish quality carbohydrates, while the cottage cheese is packed with protein.

Amy Gorin is freelance writer and owner of Amy Gorin Nutrition in Jersey City, NJ. Connect with her on Facebook , Instagram , Twitter , and Pinterest .

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