8 Healthy Late Night Snacks That Help You Sleep

Two hard-boiled eggs

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Eggs contain tryptophan; an amino acid that acts as a natural sedative. They also encourage the production of insulin, which helps neural pathways get tryptophan to the brain. At only 78 calories each, it’s okay to eat two hard-boiled eggs at night, which will help induce sleep –and won’t affect weight.

Cherries

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Cherries have high amounts of melatonin, studies have shown they can help with increased sleep time and overall sleep efficiency. You’ll also find vitamin A, vitamin C and magnesium in them. 

Pistachios

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Pistachios are members of the cashew family and contain B6 and Magnesium which are good for sleep. A 1-ounce portion eaten about an hour before bedtime is recommended for a good night of sleep.

Popcorn

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Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. It also helps provide longer sleep duration. Unsalted, unsweetened, air-popped, is the most healthful type of popcorn or ones with sea salt if plain is too bland. I like chemical-free SkinnyPop with Sea Salt.

Walnuts

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Almonds

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A small handful of nuts will satisfy cravings and hunger while inducing sleepiness, because walnuts and almonds offer natural melatonin, protein, and magnesium. Magnesium, for one, may help reduce insomnia in older adults, according to past research.

Pumpkin Seeds

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Pumpkin Seeds are a natural source of tryptophan, an amino acid that can help promote sleep. Consuming around 1 gram of tryptophan daily is thought to improve sleep. That’s approximately 34 seeds. Look for unsalted ones.

Blueberries

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Blueberries are rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It’s also naturally high in tryptophan. They are also loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.

Getting enough sleep has major HEALTH benefits in morning and long-term benefits when you maintain healthy sleep habits.

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At least 9-hours of sleep each night will bring:

  • Clear thinking
  • No brain fog
  • Better decision-making
  • Reduced stress
  • Reduced anxiety
  • Reduced depression
  • Improved mood
  • Improved memory
  • Improved patience
  • Lowered risk for diabetes and heart disease
  • Less colds
  • Staying at healthy weight
  • Improved productivity
  • Improved focus
  • Better driving
  • Energy to exercise
  • More energy for everything
  • Better relationships due to all of the above

    If you’re ever not feeling well, be sure to check your sleep habits, foods & beverages you consume first.


    Happy, Healthy late-night snacking!

Brian Cuban Interviews Larry North about 11 Healthy Eating Myths

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A FEW TAKEAWAYS in case you missed it.  Brian Cuban asked Larry what it takes to be lean and some of his answers may surprise you.  
SHINE ON:  Foods for Healthy, Glowing Skin
If you think what you eat doesn’t matter, as long as you “work it off” –that’s a myth.  
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According to Larry North, eating healthy makes MORE of a difference than exercise.  Here are 11 Tips from Larry:
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1. You CAN get food, flavor & satisfaction in healthy meals.  Brian mentioned he doesn’t cook and eats out a lot.  Larry said he actually will call the local grocery store where they prepare take-out meals and have them cook/prepare healthy meals for him. Good suggestion.  He orders carefully when at a restaurant. He said  pieces of a cut roll & sashimi is enough.  He believes in eating a lot of good food. He says it’s all about eating. More about the food choices than exercise.
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2. #1 cause of obesity is sugary drinks. Best thing you can do is cut out sodas & sugary coffees out completely.  I’ve been saying this forever. I did so inn 2005 and feel such a difference.  I can personally tell you that your body starts to reject sugar and junk food.
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3. Genetics play a huge role, but HABITS play an even larger role.  Larry stressed that even if you have a lot of family members that are obese, you CAN make a difference by making behavioral changes.
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4. Cardio is overrated.  See #9.
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5. You CAN’T work it off. You have to eat it off (meaning WHAT you eat is more important)
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6. There’s ONE key to a good meal & fitness program. It’s SUSTAINABILITY. You have to ask yourself if you can stick with it long-term. If you can’t sustain it –it will be short-lived.
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7. Behavioral change is the key to fitness.
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8. Work out less; eat better. Larry kept stressing the importance of your food choices. I’m glad about this because I post a lot about healthy foods. I believe a lot of good health (feeling AND looking your best) is nutritional.
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9. 4 to 5 hours of exercise is enough a week.  Larry says if you’re doing more than that –it’s too much.  Brian mentioned that he loves running, but had a problem with his knee and really hates that he can’t run.  Larry said he could get the same benefits from walking –that he doesn’t need to run.
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10. It’s all about what you eat. Plan meals in advance. Larry has two books you can check out. One is “Get Fit” and the most recent is “Living Lean“.
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11.  I missed one.  It’s probably in the book!!  🙂  Wait. I recall another one.   I suppose I should write things down.  Lifting weights. He says you don’t have to spend a great deal of time lifting weights to have it make a difference.  Again, he stresses what you eat as being the most important behavior change you can make.  30 to 40 minutes of even walking 4 days a week keeps you fit when you are eating right.
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The bottom line is you do not need to be a gym rat.
CHECK OUT LARRY NORTH’S BOOK FOR MORE:
THANK YOU, BRIAN. GREAT INTERVIEW.
Link to Revolution Rant with Brian Cuban Show here:   http://tobtr.com/s/3052629.
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Stay healthy, everyone!