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 dinner. Larger portions of meat late at night can lead to bloating, and can cause or worsen reflux and indigestion, 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 picks 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 liberate, 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 mentioned. Commit these seven dietitian-approved bedtime snacks a nosh 😛 TAGEND

1. Hardboiled egg
Keep a stash of hardboiled eggs in your fridge, and they will come in handy for your late-night snacks, mentioned Rumsey, who indicated 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, its significant nutrient for building and preserving 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 are able to 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 crave something sweet, Natalie Rizzo, MS, RD, owner of Nutrition a la Nataliein New York City, told Fox News. Rather than indulging in something loaded with carbohydrate, I reach for a slice of Daves Killer Bread Raisin the Roof! whole-grain bread. Unlike typical raisin breads induced 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 component 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 mentioned. 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 powder. This is a favorite of Rizzos. Since chocolate has caffeine that may maintain me awake, I opt for cocoa powder scattered on top of popcorn, she mentioned. This sweet and savory snack has just 40 calories per beaker. Commit 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 potbelly from mid-sleep rumblings and the berries give carbohydrates. Plus, they likewise happen to be rich in health-helping antioxidants.

7. Mini sandwiches
“I love to stimulate little bite-sized sandwiches out of whole-wheat crackers, Rizzo mentioned. My go-to is cottage cheese and berries for a mix of salty and sweet. This late-night snack is healthy and light. The whole-wheat crackers provide 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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