Satisfy Your Late-Night Cravings

Midnight Snack Story

By Gabrielle Linzer

You've been warned against indulging your late-night hunger pangs. But when those midnight munchies strike, you can't help yourself. And there's reason to, says registered dietician and AOL Coach Carolyn O'Neil. "The right midnight snack may actually be beneficial to your health." And we've got the right ones right here.

Hydrate Before All Else

Before you raid the refrigerator, make sure that hunger is really what's behind your mania to munch. "Dehydration is often mistaken for hunger," says Stella Metsovas, a certified nutritionist in Laguna Beach, CA. "Make sure to drink at least two cups of water before consuming any snack." Afterwards, you may be able to return to bed completely satisfied without eating a thing.

Eat like a Bunny

If you're in the mood for something crunchy, celery or carrot sticks dipped in hummus are heavenly, healthy and high in fiber. These crispy treats will also fill you up quickly due to their high water content. And with only a dab of of hummus on each stick, you need not worry about consuming too many calories.

Embrace Carbs

Insomniacs take note: Starchy carbs can help you drift into a peaceful slumber. Carbs with a high glycemic index, such as steamed rice, a baked potato or toasted English muffin, may hasten sleep by quickly raising your blood sugar. Research also suggests that starchy carbs eaten before bedtime may also raise blood levels of the amino acid tryptophan, and serotonin, two brain chemicals involved in sleep. With your mind and belly at rest, you'll be able to quit tossing and wake up refreshed for the next morning.



Satisfy Your Sweet Tooth

If you've got a penchant for all-things-sweet, the light of the moon may find you reaching into the cookie jar for some sugary relief. Discounting chocolate (because it contains caffeine), O'Neil suggests going for dried fruits such as prunes. "Their natural sweetness will tame your bedtime sweet tooth and the fiber, potassium,and magnesium will gently aid your digestive health."

Go Nuts

Did you know that those little unsalted almonds offer huge rewards? This nutty snack is full of magnesium and B vitamins, both which help promote serotonin -- the relaxing neurotransmitter -- production. Not only will you cut stress, but you won't stress over the calories. Twenty-two whole nature almonds only equals about 100 calories.

Stir It Up

If you're not too bleary-eyed, whip out the blender and make yourself "a whey-based smoothie of whey protein powder and low-cal almond milk," says Metsovas. This snack will not only quench both your thirst and fill your growling belly, it will provide you with an important dose of protein. It's not exactly toning-while-you-sleep, but it's close.

Act like a Kid

Another liquid snack option is a glass of non-fat milk, sans the cookies. "A glass of milk can help you sleep better because of the calcium content -- which relaxes muscles -- and increases the amount of amino acid tryptophan in the blood, which helps promote sleepiness," says O'Neil. For a feeling of nostalgia, drink a glass of warm milk, just like your mom and dad gave for you before bedtime.

Pinch of Protein

While you're advised to avoid downing a large fatty steak in the wee hours, foods containing protein are great filler-uppers. Calorie-for-calorie, protein makes a person feel more full than carbohydrates or fats. Plus, researchers report that consuming nearly a third of daily calories as lean protein revs a person's metabolism during sleep. Lean turkey, low-fat and low-sodium cheese or even an egg white omelet can be satisfying, suggests Metsovas.

Bad Choice #1: High Fat

"Certain foods are really bad choices at midnight," according to O'Neil, pointing to "anything containing sugar, caffeine and a high fat content." It's not the speed or calories, necessarily. It's their ability to cause indigestion. While we're on the topic, stay clear of fried or too spicy treats.