Josefine Bagger Sommerlund
Small changes before bedtime can make a big difference.
Many people overlook how much an evening snack can impact both sleep and overall well-being.
What Should You Eat in the Evening?
The right choice of foods before bed can:
- Support recovery and improve sleep quality
- Boost metabolism and digestion
- Increase satiety and reduce cravings for late-night snacks
The focus is on high-protein and fiber-rich foods – here are 7 great suggestions:
Greek Yogurt
Benefits:
- High in protein → supports muscle repair
- Probiotics → promotes gut health
- Calcium → helps regulate metabolism
Tip: Choose low-fat and unsweetened varieties.
Avocado
Benefits:
- Rich in healthy monounsaturated fats and fiber
- Magnesium → calming effect and promotes sleep
- Stabilizes blood sugar and enhances metabolism
Tip: A small portion is enough.
Nuts (Almonds, Walnuts, Hazelnuts)
Benefits:
- Great sources of healthy fats and protein
- Help keep metabolism active during sleep
- Magnesium in almonds → improves sleep quality
Tip: Stick to a max of 1 ounce (30 grams) to avoid excess calories.
Cottage Cheese
Benefits:
- Contains casein → slow-digesting protein
- Enhances satiety and supports muscle growth
- Helps prevent nighttime hunger
Tip: Pair with some fruit or honey for added flavor.
Chia Seeds
Benefits:
- Packed with fiber, omega-3s, and protein
- Boosts fullness and supports digestion
- Promotes gut and metabolic health
Tip: Stir a spoonful into yogurt before bed.
Herbal Tea with Lemon and Ginger
Benefits:
- Ginger → increases thermogenesis and metabolism
- Lemon → aids digestion and detoxification
- Soothing and digestion-friendly
Tip: Enjoy a cup before bed for better sleep and digestion.
Apples
Benefits:
- Contains pectin → reduces appetite and improves digestion
- Keeps blood sugar stable
- Light and low-calorie snack
Tip: Choose organic and eat with the skin for maximum fiber.