Ashley’s answer: When we’re hungry at bedtime, it usually means our bedtime is too late. Or sometimes we are confusing hunger for thirst—or perhaps appetite with hunger. And very often we are hungry at bedtime because we didn’t eat properly earlier. The real question isn’t what to eat at bedtime, but rather how to eat and drink properly so that you can avoid bedtime hunger. The goal is a nutrient-balanced eating occasion about three hours before bed. By skipping nutrient groups (like carbs, protein, or healthy fats) and not getting sufficient vegetables, the body and mind aren’t satisfied and will call out for more nutrients right up until you go to bed. If your bedtime is too late and the body is fighting to stay awake, or if you’re indulging in food-stimulated (thanks a lot, commercials and Pinterest food pics!) you may also feel “hungry”. Try to turn off, wind down, and head to bed earlier. One way to do that is to enjoy a calming cup of herbal tea, like chamomile or mint, which will also quench any thirst you’re confusing for hunger. But if hunger threatens to keep you awake or wakes you up mid-sleep, then it may make sense for you to have a small snack an hour before bed. Try coconut water with raw nuts, a slice of sprouted grain bread with a slice of cheese, or a serving of nut butter. Unsweetened hemp or coconut milk steamed with a few drops of flavored stevia is delicious, too. Chewing over a food quandary? Send it to AskAshley@Prevention.com Ashley Koff is a registered dietitian, Qualitarian, nutrition expert, and
