6 Snacks To Have Before Bedtime

It is not necessary to go to sleep on an empty stomach to maintain a healthy weight. In fact, this practice can be harmful when we want to lose weight
6 snacks to make before bedtime

When trying to maintain a healthy, balanced weight, many refrain from eating before bed even if they feel a strong urge to do so.

Although it is certain that, in the period of rest and sleep, the metabolism is slower, it is not advisable to go to sleep hungry. This situation can lead to hunger attacks and subsequent binges, preventing proper rest.

In fact, we are allowed to eat before bed  and some snacks even supplement the diet and induce sleep. It is obvious that these are not recipes made with flours, fats or sugars.

The key when it comes to eating before bed is to opt for foods that are light but with a significant nutrient supply. Plus, these foods can be combined very easily, which is why they don’t turn out to be boring.

1. Banana with nuts: a good option to eat before going to sleep

Sliced ​​banana

A light banana and nut snack can control nighttime hunger and, as a result,  reduce stomach acid. In fact, these delicious foods are an important source of amino acids such as tryptophan which, among other things, helps to avoid insomnia .


  • ½ ripe banana.
  • 1 tablespoon of crumbled walnuts.


  • Grind half a ripe banana and mix it with the crumbled walnuts.

Method of recruitment

  • Take the snack 30 minutes before going to sleep.

2. Hot milk with cinnamon

It goes without saying that if you want to maintain a healthy weight, you have to opt for low-fat, skimmed or lactose-free milk. Adding cinnamon will benefit our  metabolism and digestion, which is why it’s a great snack to eat before bed.


  • ½ cup of milk.
  • 1 teaspoon of cinnamon.
  • 1 tablespoon of honey (optional).


  • Heat half a cup of milk and, when it is lukewarm, add the cinnamon.

Method of recruitment

  • Enjoy your drink 20 to 30 minutes before going to sleep.

3. Yogurt with oats

Yogurt and oats before bedtime

Natural low-fat yogurt paired with oats gives us a delicious satiating snack, which is ideal for going to bed without feeling hungry. Both ingredients offer digestive health benefits as they  protect the intestinal flora and also help facilitate sleep .


  • ½ cup of natural low-fat yogurt.
  • 1 tablespoon of oats.


  • Mix half a cup of plain yogurt with a tablespoon of oats.
  • If you want, you can centrifuge it so that everything mixes well.

Method of recruitment

  • Have this snack 30 minutes before bedtime.

4. Greek yogurt with blueberries

This healthy dessert is packed with essential amino acids, vitamins, antioxidants, and another wide variety of nutrients that benefit your health. It helps to calm the anxiety of eating and, thanks to its probiotic compounds, yogurt is ideal for protecting the intestinal flora and the health of the immune system. Therefore, it turns out to be a good option that you can consume before going to sleep.


  • ½ cup of Greek yogurt.
  • 4 frozen blueberries.


  • Put the Greek yogurt in the juicer and mix it with the frozen blueberries.

Method of recruitment

  • Enjoy this snack when you feel hungry before bedtime.

5. Whole grains with almond milk

Almond milk and whole grains

Although the consumption of cereals is recommended for breakfast, you should not, however, discard it as a healthy snack for moments of night anxiety. Their calorie intake is low, which is why they are not a risk factor for weight gain.  In addition, it contains fiber and nutrients that aid digestion.


  • ½ cup of whole grains.
  • ½ cup of almond milk.


  • Put the whole grains in a cup and then mix them with the almond milk.

Method of recruitment

  • Take the snack 30 to 40 minutes before bedtime.

6. Peach and apple smoothie

Making a smoothie is a healthy and quick way to curb the anxiety about eating that usually occurs in the moments before going to bed. They are low in calories, contain antioxidants and amino acids.

This peach and apple smoothie promotes satiety with its delicious taste.


  • 2 peaches.
  • 1 apple.
  • ½ cup of water.
  • A few mint leaves.


  • Wash, peel and cut the fruit into several pieces.
  • Mix the ingredients in the centrifuge, add the mint and water and operate it for a few seconds.
  • Once you have a smooth drink, serve it without having filtered it.

Method of recruitment

  • Swallow the drink 40 to 60 minutes before going to sleep.

Eating before bed is possible, but opting for light snacks

Yes, you can eat before bedtime. Just look for light alternatives, moderate quantities and try not to eat just before bedtime. In fact, it is best to eat at least 40-60 minutes before bed.

When we lie down in a completely horizontal position in bed, in fact, we hinder the digestion process, slowing it down. For this reason it is important to have a snack long before bed and to lift the body a little (never lie down completely).

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