39 BEDTIME SNACKS (and counting!)…
...TO HELP REGULATE YOUR BLOOD SUGAR WHILE YOU SLEEP.
Why “and counting!”? Because if I find or think of yet.another.ahhh-maaaaayzing.snack, I will update this article. That means it’s good to re-read this post from time to time. Have a preferred go-to? Shoot me an email and let your favorite FNTP (that's me!) know. It might just make the list!
BEDTIME SNACKS
Cheese and dates
Fresh Berries, pure, full-fat coconut milk or raw dairy cream, and sugar
Warmed applesauce mixed with collagen and topped with melted butter
Scoop of homemade or quality ice-cream such as vanilla Häagen-Dazs
Glass of tart cherry juice and nacho chips prepared in coconut oil (such as Gilly Loco the "Loco Life" brand)
Homemade gummies made with gelatin or collagen powder
Melon of choice and crumbled feta cheese, garnished with crushed fresh herb such as basil or mint
Homemade marshmallows or a well-made retail brand such as Smash or Hammond
Glass of warm milk with honey or sugar and butter (include collagen for added boost!)
Orange juice (fresh squeezed is best) and cheese
Clementine, a dried fig, and cup of decaf constant comment or chai tea with sugar or honey
Homemade jello using gelatin or collagen powder
Orange sections and Enjoy Life chocolate chips
Cup of homemade hot chocolate using raw dairy, sugar, and cocoa
Frozen cherries and 100% shaved, dark chocolate
Orange Julius
Cottage cheese and fresh or frozen fruit
A "junior-sized" fruit smoothie with collagen and MCT oil
Plain Greek yogurt drizzled with raw honey
Beef Jerky
Chicharrones (the cinnamon ones are delicious eaten as a cereal with milk!)
Ricotta cheese mixed with honey and fresh lemon rind
Ricotta cheese blended with cocoa and sugar
Bowl of warmed white rice with a pat of butter, a thin moat of milk, some sugar or maple syrup, and a dash of cinnamon
Hard boiled egg and with salt
Spoonful of honey with a few grains of sea salt
Baby cooked potato (boiled or baked) with butter and salt
Cup of homemade bone broth
Fruit compote alone or over ice-cream, plain Greek yogurt, or ricotta cheese
Non-GMO, organic popcorn popped in coconut oil, lightly coated with melted butter and quality salt and for a cheesy flavor and a boost in B vitamins, add nutritional yeast flakes
100% Dark chocolate dipped in quality fat (coconut oil, bacon fat, lard) and hit with a shake of salt
Golden milk, made with turmeric
1 slice Sourdough Einkorn toast smeared with grass fed butter and orange marmalade
Pre-boiled mushrooms sautéed in coconut oil, seasoned with salt
Carrot salad (click for full recipe) – shaved or shredded carrots, splash of raw apple cider vinegar, sprinkle of salt, a pinch of sugar (make sure this is eaten away from any other foods for the most benefit)
Homemade plantain chips fried in coconut oil
Warm milk with raw egg blended in until smooth and add sugar or honey to sweeten; dust with cinnamon or nutmeg
Favorite beverage and ½ teaspoon Magnesium L-Threonate
Lavender tea with honey and a coconut macaroon
Warmed Coconut Rice topped with crushed macadamia nuts and served with a cup of sweetened Jasmine tea
Pineapple Bake alone or alongside a scoop of quality ice-cream or yogurt
CRITICAL POINTS
Below are important insights that will make your bedtime snack a successful addition to your efforts and allow you to reap benefits instead of havoc.
No hierarchy – These snacks are not listed in any order of preference. Let your cravings and access to ingredients be your guide.
SMALL portion sizes – I really can’t emphasize SMALL enough. If you find you are helping yourself to a larger portion of food for your bedtime snack, go back in your day and reassess the amount of fats and protein you are consuming from breakfast through dinner. It is most likely a result of not eating enough of either for the duration and it’s leaving you left to want by evening. If you are drinking more than 8 oz. of a beverage at night due to thirst, then you need to check on how well you’ve been maintaining hydration throughout the day. SMALL, and all of its derivations, means: a couple of bites or a few pieces or a tablespoon or two, and/or a 4-8 oz. beverage. Remember, it’s a snack, not a meal.
Make it simple – Everything on this list is pretty much self-explanatory and most things don’t require measurements or a formula, just your taste buds and common sense. For the few suggestions that do beg a recipe (such as homemade ice-cream, gummies, or j-e-l-l-o), a quick search on the Internet will provide you with ample options. Just remember to…
...Keep it real – Consume products that are as close to natural, as fresh as possible, and have the fewest (but still identifiable) ingredients meaning: not processed, no additives, preservatives, chemicals, dyes, fortifiers, GMO’s, gums, emulsifiers, thickeners, fillers, words you don’t recognize, things you can’t pronounce, etc. Go with organic, pasture raised, raw, and grass-fed when available. When feasible, make your own creations instead of buying already prepared.
Plan ahead – Snacks that require preparation, such as ones involving a recipe, should be made ahead of time so you can grab and nosh regardless of the time of day or busyness of your schedule.
Variety is key – We all get on a “kick” sometimes and it’s important to listen to our bodies, as cravings are a way of our innate intelligence letting us know what we need. However, don’t let lack of motivation or blind habits put you into a food rut. Make sure you switch things up over the course of several days to give yourself a complete nutritional profile by week’s end.
Go with the flow – There’s nothing that says you MUST have a snack every night before you go to bed or else you will be doomed to a horrible sleep. These evening nutrient boosts aren’t meant to become a rigid schedule where you force-feed yourself because you read it somewhere. If you’re just not feeling it, don’t have one. If the thought of eating anything before bedtime makes you so stressed that you can’t sleep, find something else that will help you by night or will set you up throughout the day to ease you into a fulfilling sleep such as establishing good habits or addressing stress. Of course, if you notice you sleep better having a bite before hitting the sack, munch away.
Timing is everything – Try to have your bedtime snack 1-2 hours before turning in as a part of your wind down routine, especially if it involves a beverage. This will help you relax and reduce the likelihood of middle of the night voiding for those who are prone. If you find yourself needing to eat a snack within a few hours of dinner but still several away from bedtime, chances are you aren’t eating enough protein and fat at dinner.
For some, this begs the inquiry: “I thought eating right before bed was a no, no?” or “My doctor said not to eat 4 hours before going to bed.” In a healthy, properly functioning digestive system, a light snack before bed will not cause any reflux or stomach discomfort (and for those weight conscious, when combined with a healthy lifestyle, will not cause weight gain). If you experience this, you need to go back and work on your digestive system. For additional information, please read this and this.
Avoid PUFAs – Why? Because excessive amounts of PUFAs are actually not good for you. What are some examples of PUFAs? Nuts and seeds, avocados (especially the oil), canola oil, cottonseed oil, seed oils in general, nut oil, fish oil, soybean oil, and margarine. That means you need to read labels. Common foods that have PUFAs are fast food, chips, energy bars, cereals, breads, and many other convenience foods. (Note: there are 8 separate studies cited in the hyperlinked statement. I encourage you to read them all).
Consume caffeine – Yes, you read that right. Some people can tolerate caffeine before bed with no problems (lucky ducks!). Even people who have a mild sensitivity find that a little dose of caffeine can have a sedative effect when taken at night, though, so don’t be afraid to try a cup of hot chocolate, that (healthy) chocolate chip cookie, or even a half of a cup of coffee before you turn out the lights. Counterintuitive as it may sound, in measured quantities, it may actually relax you.
Think for yourself – Don’t take my word for it…look up these food bits and the concept of bedtime snacking for yourself or simply test it out on your own. Experimenting will give you personalized results like no other expert, specialist, blog, or diet plan ever could. Keep a food/sleep diary for a week and analyze your results. Let the data you collect, your gut instinct, and your body’s responses be your guide.
Bonus tip – You may have guessed it…these snacks translate well for an anytime of day pick-me-up!
Turns out the old adage, having a glass of warm milk before bed, is full of science and wisdom. Why not bring back that tradition and see how your night improves?
Delicious Dreams!
Marie Stumphauzer, FNTP
For more ideas and support for getting a good night’s sleep, see my article, “59 Ways to Get a Good Night’s Sleep…and Wake Up Refreshed in the Morning!”. To shop for ingredients mentioned in this article, visit my Retail Therapy page. To show your appreciation for my absostinkinlutely free work (not even ads or pop-ups), visit my Support page and remember to follow me on social media, then like and share my posts.
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