Dinner is the last meal of the day, so it's important that you make the best choice to ensure you get a steady supply of energy for the body and to help prevent disturbed sleep. Look out for favourite bedtime foods that will help you fall asleep faster, build lean muscle, keep you satiated all night & avoid morning hunger pangs.

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Low Calorie Dinner Options for Weight Loss

  • Vegetable soups/Pumpkin soups
  • Vegetable Spinach salad
  • Bottle gourd juice
  • Oatmeal
  • Boiled vegetables
  • Dhalia with vegetables
  • Quinoa with vegetables
  • Lentil soups
  • Multigrain Roti
  • Tomato wheat Pasta
Remember to:
  • Relax and eat slowly
  • Don't eat too late in the evening
  • Try to limit stimulants with dinner-alcohol, caffeine (tea, coffee, coke) that will hinder sleep
  • Avoid fatty foods at night; it's difficult to digest and leads to indigestion.

Late-night cravings are hard to resist. But if you overeat before bed, your body will store those extra calories as fat, so snack smart by choosing options that satiate your hunger pangs without weighing you down.

Healthy Late-night Snack Ideas
  • Popcorn (without butter)
  • Dried Figs
  • Mixed nuts
  • Berries
  • Banana/Apple
  • Cheese
Sleep Stealers
  • Caffeine-containing foods or beverages (tea, coffee, energy drinks etc.)
  • Ease up on alcohols
  • Say no to fatty foods (fried snacks & chips)
  • Ice creams
For Restful Sleep, Include:
  • Whole grains
  • Kiwi/Banana/Cherry
  • Yoghurt/Milk
  • Mixed nuts
  • Honey


Frequently Asked Questions

 What are the best foods to eat before bedtime?

Bananas, almonds, walnuts, oats, plain yoghurt, and warm milk are good bedtime options that provide nutrients to support sleep and overall health.

Which fruits are best to eat at night?

Bananas, kiwis, and cherries are good choices, as they provide fibre, vitamins, and other nutrients that may support sleep quality.

Is it good to drink milk before bedtime?

Yes, warm milk provides protein and calcium and may be a comforting part of a bedtime routine.

What foods should you avoid before going to bed?

Avoid heavy, spicy, fatty meals, caffeine, and excess sugary foods close to bedtime, as they may interfere with sleep or trigger acid reflux.

How long before bedtime should you eat?

If you need a snack, have it around 30–60 minutes before bed. Ideally, finish large meals 2–3 hours before sleeping to reduce digestive discomfort.


References

https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/

Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey

Su I Iao 1, Erica Jansen 2, Kerby Shedden 1, Louise M O’Brien 3, Ronald D Chervin 3, Kristen L Knutson 4, Galit Levi Dunietz 2,3,*

Panel CC, Watson NF, Badr MS, et al. (2015) Joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society on the recommended amount of sleep for a healthy adult: methodology and discussion. J Clin Sleep Med 38, 1161–1183. 

Knutson KL (2010) Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence. Best Pract Res Clin Endocrinol Metab 24, 731–743. 

Jansen EC, Dunietz GL, Chervin RD, et al. (2018) Adiposity in adolescents: the interplay of sleep duration and sleep variability. J Pediatr 203, 309–316. 

Short MA, Booth SA, Omar O, et al. (2020) The relationship between sleep duration and mood in adolescents: a systematic review and meta-analysis. Sleep Med Rev 52, 101311. 

Patel SR, Blackwell T, Redline S, et al. (2008) The association between sleep duration and obesity in older adults. Int J Obes 32, 1825–1834. 

 Jike M, Itani O, Watanabe N, et al. (2018) Long sleep duration and health outcomes: a systematic review, meta-analysis and meta-regression. Sleep Med Rev 39, 25–36. 

 Ford ES, Cunningham TJ & Croft JB (2015) Trends in self-reported sleep duration among US adults from 1985 to 2012. Sleep 38, 829–832. 

 Liu Y, Wheaton AG, Chapman DP, et al. (2016) Prevalence of healthy sleep duration among adults – United States, 2014. Morbidity Mortality Wkly Rep 65, 137–141. 

 Basner M & Dinges DF (2018) Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency? Sleep 41, zsy012. Lineberger MD, Carney CE, Edinger JD, et al. (2006) Defining insomnia: quantitative criteria for insomnia severity and frequency. Sleep 29, 479–485.