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7 Healthy Evening Meals: You Will Not Be Hungry And You Will Sleep Better

Sometimes we need a meal before bed, although this is not the best option. If you are hungry in the evening you will need to eat something, so it is best to reach for healthy food that will improve the quality of sleep.

If you are wondering what to eat at bedtime without food negatively affecting your sleep, then we have a solution for you. Here are some ideas for a healthy evening meal.


According to nutritionist Samantha Cassetti, kiwi is a great food that contains serotonin and will help you fall asleep easier. In addition it is rich in vitamin C and fiber, which means it will curb the feeling of hunger.


For a tasty snack that is also healthy, take a handful of nuts that contain magnesium and zinc, which boost melatonin production. If you want the healthiest choice for better sleep, choose pistachios, just be careful not to salt them because they are already full of melatonin, so 28 grams of this pleasure contains about 7 milligrams of melatonin. In addition, they contain healthy fats that will tell your brain that you are no longer hungry, explained nutritionist Bess Berger.


According to scientists in the European Journal of Nutrition, daily consumption of yogurt can strengthen the immune system because it contains bacterial cultures Lactobacillus bulgaricus and Streptococcus thermophilus. In addition it provides good amounts of calcium, vitamins B and D and other nutrients that act on the immune system. It also contains tryptophan, an amino acid that will help you fall asleep as it is converted to serotonin, which in turn is converted to melatonin, a hormone that promotes good sleep.

Banana and peanut butter

This combination is very popular among nutritionists. Bananas contain tryptophan, which will be converted to melatonin, and also contain potassium and magnesium, which will prevent cramps that can interfere with sleep. Butter offers healthy unsaturated fats, so you can easily forget about the feeling of hunger. A banana and a spoonful of peanut butter are enough to meet the needs of the body, but also to sleep well.

Vegetables and humus

This is a great combination for good dreams, and Berger advises you to take your favorite vegetables and 2 tablespoons of hummus and enjoy a healthy and tasty snack that contains healthy fats, fiber and carbohydrates.


Popcorn is a whole grain cereal, which means that you will get a lot of fiber in the body, and they also have tryptophan, which will help you fall asleep easier. If popcorn alone is not enough, experts advise you to take dried blueberries and toasted walnuts to satisfy your hunger. With this combination there will be no jump in blood sugar, which can interfere with good sleep.

Chamomile tea

This healthy bedtime meal offers many things, but above all it will saturate and calm you down. Chamomile tea contains antioxidants that will contribute to relaxation and good sleep.

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