Eating the right foods at night can promote better sleep, weight loss, and overall health. For vegetarians and vegans, choosing plant-based nighttime snacks is essential. The best veg foods to eat before bed are those that are easily digested, relatively low in fat, and contain nutrients that promote rest and relaxation. In this article, we will explore the top veg-friendly nighttime snack options and explain why they are beneficial.
Why Eat Veg at Night?
There are several reasons why vegetarian foods are great to eat before bed:
- Plant-based foods are typically lower in fat and easier to digest than animal products. Fatty foods can disrupt sleep. Light snacks are less likely to cause indigestion or heartburn.
- Fruits, vegetables, nuts, seeds, and whole grains provide important nutrients. Potassium, magnesium, calcium, and vitamin B6 promote relaxation and restful sleep.
- Eating veggies and fruits at night may aid weight loss. High-fiber foods provide satiety on fewer calories and may boost metabolism.
- A plant-based snack can stabilize blood sugar levels overnight. This prevents crashes that can cause nighttime awakenings.
- Veg foods contain melatonin, a hormone that regulates sleep. Good options include cherries, tomatoes, olives, walnuts, and pistachios.
Overall, vegetarian nighttime snacks provide key nutrients without disrupting sleep quality.
Best Veg Foods to Eat at Night
Here are the top veg-friendly foods to eat before bed:
Cherries
Cherries contain melatonin, which helps regulate the sleep-wake cycle. In one study, people who drank cherry juice for two weeks slept an average of 85 minutes more per night. Cherries also provide potassium and vitamin C. Enjoy a small bowl of fresh or frozen cherries before bed.
Chamomile Tea
Chamomile tea has been used for centuries as a relaxant. This herbal tea contains apigenin, an antioxidant that binds to certain receptors in the brain to reduce anxiety and promote sleepiness. Drink a warm cup of chamomile tea 30-60 minutes before bedtime.
Almonds
Almonds deliver melatonin, magnesium, and calcium – all nutrients linked to better sleep quality. Due to their high fat and calorie content, stick to a 1-ounce portion. Avoid roasted or heavily salted varieties, which are harder to digest.
Bananas
Bananas are packed with potassium and magnesium. Potassium helps regulate fluids and nerves, while magnesium relaxes muscles. Bananas also contain vitamin B6, which supports the production of melatonin. Enjoy a banana an hour before bed.
Oatmeal
A small bowl of oatmeal is a great carb source at night. Oats contain melatonin and healthy complex carbs that provide a steady release of serotonin, a neurotransmitter that promotes sleep. Top oatmeal with cinnamon or bananas for extra nutrients.
Popcorn
Air-popped popcorn makes a filling, low-calorie snack any time of day. This whole grain includes B vitamins, antioxidants, and fiber. Limit added fat and sugar by preparing popcorn with a dash of olive oil and a sprinkle of nutritional yeast.
Pistachios
Pistachios contain melatonin and potassium, which are sleep-enhancing nutrients. Since pistachios are calorie-dense, keep portions small – around 1 ounce or 30 shelled nuts. Avoid flavors or seasonings that add sugar.
Tart Cherry Juice
Studies confirm that tart cherry juice increases melatonin levels and improves sleep efficiency. The juice also supplies antioxidants that reduce inflammation. Drink 1 cup of 100% tart cherry juice 1-2 hours before bed. Dilute with water if the flavor is too intense.
Jasmine Rice
The complex carbs in jasmine rice encouragement serotonin production and help prevent blood sugar crashes during sleep. Jasmine rice also contains niacin, magnesium, and tryptophan. Serve 1/2 cup cooked rice with 1 tablespoon nuts or seeds.
Hummus
Hummus makes a filling and portable nighttime snack. Chickpeas provide protein, complex carbs, and some melatonin. Hummus offers potassium from the chickpeas as well as tahini. Pair 2-3 tablespoons of hummus with raw veggies.
Cottage Cheese
Cottage cheese is a veg-friendly protein source to eat before bed. The calcium and phosphorus in cottage cheese helps relax muscles. Top 1/2 cup cottage cheese with fruit, nuts, or seeds for extra nutrients. Choose low or nonfat varieties.
What to Avoid Before Bed
Some foods can disturb sleep, especially when eaten close to bedtime. Here are some to limit or avoid as nighttime snacks:
- Sugary foods – Spikes blood sugar levels, followed by a crash later
- Caffeine – Found in coffee, tea, soda, and chocolate. Stays in the body for hours.
- Alcohol – Causes fragmented, low-quality sleep.
- Heavy meals – Hard to digest properly. Can trigger heartburn.
- Spicy foods – Can cause indigestion, heartburn, or upset stomach.
Stick to light, nutrient-dense foods and avoid the items above to promote high-quality shut-eye.
Sample Nighttime Menus
Here are some balanced veg snack plates to eat 1-2 hours before bed:
Menu 1
- 1/2 cup cottage cheese
- 1/2 cup berries
- 10 raw almonds
Menu 2
- 1 slice whole grain toast
- 2 tablespoons peanut butter
- 1 small banana
Menu 3
- 1 cup chamomile tea
- 30 shelled pistachios
- 1 ounce dark chocolate (70% cacao or higher)
Aim for a snack around 200 calories. Pair carbs with protein and healthy fats to promote satiety and stable blood sugar levels overnight.
Conclusion
Eating veg foods at night supports sleep quality and overall health. The best plant-based options include oatmeal, rice, cottage cheese, nuts, seeds, chamomile tea, tart cherry juice, and fruits like bananas, cherries, and berries. These foods provide key minerals, antioxidants, and hormones that regulate sleep, along with fiber to stabilize blood sugar levels. Limit sugary and high-fat items before bedtime. With nourishing veg snacks, you can wake up feeling refreshed and ready for the day.