Tanveer Nawaz Health, Beauty, Fashion, Novels & Urdu Poetry 
It’s normal when your stomach rumble after dark.
But the challenge is to figure out what is best to eat that is tasty, quick, and that is not going to cause any pack on the pounds at night.
After all, there is evidence and research that eating late at nights can make your weight harder to control.
But if you are hungry, then a nutrient-rich but small snack of below 200 calories is good to eat at night.
Some snacks have compounds that can help you to be complete at night and sleep better.
- Tart Cherries
You can consider the addition of tart cherries of Montmorency or its juice as your late-night snack option.
It helps you to sleep better at night. These contain anti-inflammatory benefits and protects you against inflammation-related things like heart disease and arthritis.
Tart cherries contain a small amount of sleep-promoting hormone melatonin that gives you more resting sleep at night.
A 1/3 cup of tart but dried cherries contain about 140 calories, and an 8 ounce of 100 per cent juice of tart cherries also have the same amount of 140 calories.
- Banana with Almond Butter
If you dip one small-sized banana in one tablespoon of almond butter that is unsweetened is 165 calories pairing and tasty that can help you sleep better and more at night.
Bananas have rich ingredients of nerve messenger serotonin that are known as melatonin in your bodies.
Not only almond but almond butter also supplies melatonin in our bodies. Plus, these are also good sources of vitamin E, magnesium and healthy fats.
- Kiwis
This sweet-tart and fuzzy skinned fruit are figure friendly and nutritious also.
Two peeled kiwis have more than 93 calories, 190 per cent of RDI of vitamin C and 5 grams of fiber.
Kiwis are counted as one of the few fruits that never contain messenger serotonin that helps to sleep faster and gives relaxing, soothing effects to our bodies.
There are many other reasons for using kiwis before sleeping at night due to its unlimited benefits.
- Pistachios
It is considered as another most recommended nut for getting high levels of melatonin that promotes sleep.
All plant foods are considered to have this substance, but pistachios have plenty of melatonin as compared to others.
One handful of shelled pistachios have more than 6.5 mg of melatonin and 160 calories.
The recommended number of pistachios to eat at night is 0.5-5 mg as an aid to sleep better.
- Protein Smoothie
Eating an adequate number of protein-rich snacks before going to bed for sleep helps in slowing down muscle loss that is related to age and also supports the repairing of muscles.
It gives you long-lasting effects if you practice it regularly and routinely.
Smoothies are a tasty and easy way of sneaking in milk (protein-rich) before bed.
Protein-rich smoothies are rich in tryptophan, and your body needs this amino acid for making melatonin and serotonin that are good as an aid to sleep better.
Pineapples are also founded as the best levels of boosting melatonin as well.
- Goji Berries
This sweet-tart, orange or red-colored berries contain a rich supply of carotenoids and antioxidants.
These are also having a little bit amount of melatonin.
These berries are easy, nutrient-rich and straightforward snacks in any case.
Dried goji berries of ¼ cup contain 150 calories. You can add these goji berries to cereal or trail mix and eat them just like raisins.
- Crackers and Cheese
Whole-grain crackers support a balanced diet of protein and carbs. Meanwhile, cheese contains consistent levels of blood sugar.
From a perspective of sleep, a combination of a good source of tryptophan like cheese and a portion of carb-rich food, just like crackers, can help you make more and more tryptophan in your bodies.
This compound helps you making melatonin and serotonin that are aids for sleep.
Combo of four crackers that are whole wheat with a simple stick of cheddar cheese gives you 150 calories that are more than suitable for you.
- Hot Cereal
Hot cereal is not only suitable as a breakfast, but it’s a good way of winding down when night.
Whole-grain cereals like oatmeal are essentially essential sources of fiber. Moreover, these are also the healthier choice of snacks because these are the most refined products than cold.
You can add cooked whole grain or barley rice into the milk and hot cereal and add nuts, dried fruits, and cinnamon as toppings.
Rice, oats, and barley not just satisfy your hunger, but these are also natural sources of fiber and melatonin.
Cooked oatmeal of 1/3 cup with water gives you 124 calories. If you sprinkle one tablespoon of raisins over it, then it is enhancing 27 more calories.
- Trail Mix
You can purchase your own choice of ingredients, buy a pre-made trail mix and make your own trail mix; it’s your choice what you want to consider most.
Seeds, nuts, and dried fruits are healthy choices of mixing together and pre-portioning of ¼ cup into reusable tubs or snack-sized bags.
These ingredients of trail mix are dense in calories. A ¼ cup of trail mix is offering 173 calories ingredients.
Trail mix is suitable suppliers of minerals, vitamin B, and healthy fats, along with the addition of sleep support.
For example, dried cranberries, seeds of sunflowers, and walnuts are noted as contents of melatonin.
- Yoghurt
One of the excessive and excellent sources of calcium is yoghurt. It’s well-known as an aid of keeping the bones more robust, and it is also directly linked to your sleep.
Calcium is necessary for a body to make melatonin from tryptophan of amino acid.
Yoghurt is a rich source of protein, especially casein.
If your favorite choice of snacks at night is yoghurt, then you should flavor it with fruits that are unsweetened like peaches or berries, or you can opt for it as simple.
A container of nonfat and plain yoghurt of 6 ounces contains 94 calories. And if you mix half a cup of berries (blue recommended), then it adds more than 42 calories into yoghurt.
