“A small handful of nuts will satisfy cravings and hunger while inducing sleepiness,” Kirkpatrick says. That's because nuts like walnuts and almonds offer natural melatonin, protein, and magnesium. Magnesium, for one, may help reduce insomnia in older adults, according to past research.
Breakfast is a good time to go nuts. Throw some in your cereal or yogurt with fruit. At lunch, toss a handful into a meatless salad.
Almonds. Almonds provide a double benefit, containing high amounts of both melatonin and magnesium: two key nutrients for a good night's sleep. “Almonds contain more magnesium that most nuts, second only to Brazil nuts.
According to Buchanan, protein “is the most immediately satiating macronutrient.” That's why nuts, hummus, and yogurt are all such excellent late-night snacks. Since melatonin is a sleep-enhancing hormone, foods rich in it such as pistachios, bananas, and grapes also serve as excellent bedtime treats.
Since there is not much physical activity before sleeping, the high calories are not used for energy, and might end up being stored as fat. So it is not such a good idea to consume nuts before bed if you want to lose weight; instead have them in the morning or before your workout.
The Snack That Takes An Inch Off Your Waist
Time to go nuts! Eating pistachios may whittle your waist, according to a new study published in the journal Nutrition.
Best: Half a Turkey Sandwich
And turkey has tryptophan, an amino acid that helps to make you sleepy. If you're not into turkey, try peanut or almond butter on whole wheat toast. Nut butter has healthy fats that raise your levels of serotonin, a feel-good mood chemical that helps you relax.
A Handful of Tree Nuts. One of the best nighttime snacks to improve sleep is a handful of nuts. Most nuts, but especially tree nuts such as walnuts, cashews, and pistachios, are high in tryptophan. This molecule boosts melatonin and serotonin production in the body, helping you fall asleep and stay asleep better.
Nuts. Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function. Yet, the top nut award certainly goes to the walnut.
If you want to receive the maximum benefit from nuts, then its advised to consume them in the morning. Consuming nuts along with breakfast can help you ward off fatigue and smoothly regulate blood pressure in your body.
Nuts are packed full of protein and other important vitamins and minerals that soothe your body and help you achieve a deeper sleep. Don't go for more than a handful though! Consuming too many calories before bedtime can keep you awake while your body struggles to break down all that food.
“If you are hungry, you should eat something, regardless of the time of day,” says Aimee Takamura, registered dietitian and director of wellness and sustainability at Restaurant Associates. “The act of eating late at night does not affect metabolism or lead to many of the adverse effects you may have heard of.
Don't Rely on Sugar
It doesn't last, though, and you'll just end up crashing later, Breus says. Instead, stick to a balanced diet and put extra emphasis on protein-rich foods like nuts and lean meats, he says. Also, avoid large meals and simple carbohydrates, like having pasta for lunch, to avoid energy dips.
Worst nuts for your diet
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats.
The five best nuts that may help you lose weight are almonds, cashews, pistachios, hazelnuts, and walnuts. These nuts are rich in several essential nutrients that promote weight loss.
If you're so hungry that you can't go to bed, you can eat foods that are easy to digest and promote sleep. Stay away from large meals and spicy, sweet, or greasy foods before bedtime. Hunger at bedtime associated with malnutrition or overtiredness is problematic and should be addressed.