Resting metabolic rate, aka the total number of calories your body burns at rest, is a major determinant in overall body composition. A 35-year-old, 5' 5" woman needs about 1,300 calories to live and maintain essential body functions, like breathing and temperature regulation. (Calculate yours here.)

Speaking of that protein, a 2023 study published inSports Medicinediscovered that eating 45 grams of the muscle-building macro right before calling it a day, when paired with evening exercise, boosted muscle growth and repair rates during sleep—which could lead to a metabolic jump start.

Are There Foods That Burn Calories While You Sleep?

A 2022 review published inCurrent Diabetes Reportsfound links between high-calorie intake in the evening hours and weight gain. However, a 2022 review published inNutrientsstressed the importance of eatingspecific foods to improve sleep quality, which has whole-body benefits, including supporting a healthy metabolism. Foods containing the amino acid tryptophan—chicken, fish, eggs, milk, beans—help the body produce serotonin and melatonin. Increasing these in your body can lead to better sleep quality and this can impact your weight.

“Your metabolism slows down when you sleep, so nighttime is the slowest time for your digestion. Generally speaking, metabolism drops 10 to 15% during the night and can even reach a 35% decrease during your deepest sleep cycles,” says Erin Thole-Summers, RD, a registered dietitian and sports nutrition consultant in West Des Moines, Iowa. “Still, eating a small nutrient-dense snack before bed can give your body the energy it needs to take care of metabolic functions while you are resting,” especially if you exercise in the late afternoon or evening.

So while a bedtime snack isn’t going to be the magic bullet to speed up metabolism, it likely won’t hurt your overall health goals—and can actually help you sleep more soundly and feel even better tomorrow.The optimal bedtime snack should fall between 150 to 250 calories, Thole-Summers says, and include a mix of fiber-rich carbs and protein to fill you up. “Consuming protein stimulates muscle growth and repair post-exercise,” Thole-Summers adds.

Try these seven dietitian-approved healthy bedtime snack ideas about two to three hours after dinner and 60 to 90 minutes before bed, and your basal metabolic rate will thank you.

7 Bedtime Snacks to Help Support Healthy Metabolism

1. Best for Those Craving a Mini Meal

1 slice whole-grain toast + 2 tablespoons hummus (such as our homemadeClassic Hummus)

145 calories, 6 g protein*

“Toast isn’t just for breakfast,” Batayneh says. “Hummus is made with chickpeas, which are rich in B vitamins. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins and fats, and to use the stored energy in food.”

Prepare your hummus-topped treat using a slice of high-fiber whole-wheat bread as the base. Not only will this good grain add satisfying fiber to the mix, it may also help you score more zzz’s.

2. Best for a Muscle Boost

6 ounces (¾ cup) 2% cottage cheese + ½ cup pitted tart cherries

170 calories, 22 g protein

“Consuming protein before bed can help your muscles repair themselves and may support their growth, too. Eating 30 grams of protein about 60 minutes before bed appears to have a positive effect on muscle quality, metabolism and overall health,” Thole-Summers says.

Cottage cheese is a top-notch pre-sleep protein snack. Choose tart cherries as a topping for their sweetness and their sleep-promoting powers.

“Melatonin, perhaps the most well-known sleep-inducing hormone, regulates sleep-wake cycles. It’s found in many fruits and vegetables including tart cherries and pomegranates, as well as grains, nuts and seeds,” Batayneh says.

3. Best for Better Sleep

1 banana + 1 tablespoon nut or seed butter

185 calories, 5 g protein

There are many a-peel-ing aspects to this duo.

“Bananas are mostly made up of fast-digesting carbs, and fast digestion is definitely your goal when you’re snacking before bed. They’re also a good source of magnesium, which helps calm stress hormones and can promote sleep,” Batayneh says.

The carbs also trigger a series of events internally that may help you chill out.

“Carbs lead to the release of the hormone insulin, and when insulin is released it helps tryptophan enter the brain and induces sleep,” Thole-Summers says.

The nut and seed butters contain healthy fats that satiate your brain and body, Batayneh continues.

4. Best for Sweet-and-Salty Fans

½ cup 100% pomegranate juice + 15 almonds

180 calories, 4 g protein

By now, you’ve probably determined the time after which coffee will keep you buzzing all night long. If you’re sensitive to caffeine, maybe you steer clear of green tea at night as well.

“If you’re looking for an alternative, pomegranate juice is a great fit. Compared to the average cup of green tea, 100%pomegranate juice has more antioxidant capacity, plus contains no added sugars, fillers, preservatives or caffeine,” Batayneh says.

A handful of almondsis a nice salty complement to the sweet sip. Like many of the items on this bedtime snack list, these nuts are sources of tryptophan and magnesium, and also tack on a few grams of bonus protein to your daily tally.

Don’t Miss:This Is How Much Protein Need to Eat Every Day

5. Best Binge-Watching Snack

¼ cup crunchy chickpeas (like this homemadeCrunchy Roasted Chickpeas)

120 calories, 6 g protein

“If you naturally crave something crunchy after dinner like chips or crackers, which have little to no nutritional value, I recommend roasted chickpeas. I love the varieties from Saffron Road since they come in fun flavors like Salted Caramel and Korean BBQ,” Batayneh says.

They’re easy to pop as you watch, and one serving boasts 6 grams of protein and 4 grams of fiber.

“These beans are easily digestible, packed with B vitamins, and can help to fill you up so you don’t wake up starving-which can lead to overeating the next day,” she says.

6. Best to Prevent Overwhelming Breakfast Hunger

6 ounces (¾ cup) plain Greek yogurt + ½ cup blueberries

130 calories, 19 g protein

Calling all those who’ve awoken to the internal alarm of “Feed me!”

“Having a healthy, low-calorie snack before bed can help regulate blood sugar levels that, for some, drop through the night and leave you waking up hangry in the morning,” Thole-Summers says.

For a creamy, sweet treat that trumps ice cream or fro-yo on the nutrition front (although we do have plenty ofgood-for-you DIY versions of the latter), turn to Greek yogurt.

“Yogurt is an excellent source of calcium, which your body needs to make melatonin from the amino acid tryptophan. I recommend that my clients choose plain Greek yogurt. It’s rich in protein, particularly casein, which has been shown to reduce hunger the next morning. Blueberries are high in fiber and antioxidants,” Batayneh says.

Those antioxidants soothe your body and brain and lower overall physical stress, allowing you to score more restful sleep.

7. Best to Fight Muscle Cramps

¾ cup whole-grain bran cereal + ½ cup milk or nondairy milk

135 calories, 7 g protein

If you ever have a 3 a.m. war with Mr. Charley Horse or suffer from Restless Leg Syndrome, eat a bit of breakfast before bed.

“Calcium (found in dairy, enriched grain products and leafy greens), magnesium (present in nuts and seeds, bananas, avocado and yogurt), and potassium (in bran and dairy milk) all play various roles in muscle contraction and nerve conduction, so they may help if you suffer from achy legs, cramps or generally have issues feeling relaxed,” Batayneh says.

Try bran for the best supply of potassium—a proven cramp-preventer—compared to other cold cereals.

The Bottom Line

A small snack before bedtime may help you sleep better and wake up the next morning ready to take on your day. And while none of these have magical metabolism powers, they may help you sleep better and add a nutrition boost to your day.

*Nutrition information of snacks will vary depending on the brands you use. These numbers are an approximation.

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