If you and/or your kids enjoy a little snack in the evenings, but you notice your blood sugar tends to spike in the night, leading to night wake-ups, night sweats, and/or early morning hunger, this post is a great resource.
We’re sharing all of the ways blood sugar affects sleep, with a list of simple bedtime snacks that hit the spot without wreaking havoc on your blood sugar and the quality of your sleep.
If you’re a bedtime snacker, it’s time to smarten up about your late night food choices. Everyone’s blood sugar levels fluctuate throughout the night, and a high-protein, low-fat snack can help stabilize your blood sugar levels while you sleep. It’s important to be strategic with your bedtime snacks, as certain foods can cause a spike in blood sugar levels, making it harder to fall and stay asleep. While a bit of chocolate or slice of dessert may taste amazing, sweets can stimulate you before bed and disrupt your sleep cycle. Beneficial snacks contain high levels of protein, fibre, and healthful fats, and limited carbohydrates. Here are 11 bedtime snacks to keep your blood sugar stable overnight.
5 Ways Blood Sugar Affects Your Sleep
Bathroom trips. When blood sugar levels are high, the kidneys overcompensate by causing you to urinate more frequently, leading to disrupted sleep.
Insomnia. High blood sugar levels before bed can affect the nervous system, making it hard to fall and stay asleep. This can trigger insomnia and increase cortisol and adrenaline levels, preventing your body from fully relaxing.
Dehydration. High blood sugar can make you feel dehydrated, waking you up to rehydrate yourself with a glass of water.
Discomfort. High blood sugar can cause you to feel hot, irritated, and unsettled, making it hard to sleep.
Headaches. High blood sugar may also cause headaches.
11 Bedtime Snacks to Keep Your Blood Sugar Stable Overnight
1. Vegetables and Hummus
Non-starchy vegetables like carrots, tomatoes, and cucumbers are low in calories, fats, and carbs and full of vitamins and minerals. This makes them an ideal pre-bedtime snack. Pair them with hummus, which is a great source of protein and healthy fats to help stabilize blood sugar levels.
2. Apple and Nut Butter
Nut butters, especially almond butter, are rich in protein, fibre, and healthy fat. Almond butter is especially good for blood sugar balance as it packs more fibre than other nut butter varieties. Fibre is amazing because it doesn’t lead to a blood sugar spike when you consume it. Apples provide lots of vitamins, minerals, and antioxidants. They’re also a good source of fibre and are quite filling despite their low calorie content.
3. Whole Wheat Toast with Avocado
Avocado is high in fibre, as well as healthy fats that are beneficial for your heart and blood sugar. They’re also low in carbohydrates, which means they have little effect on blood sugar levels. Whole grain toast has a variety of beneficial nutrients and choosing whole grains over refined grains can help maintain optimal blood sugar levels.
4. Greek Yogurt with Blueberries
Greek yogurt is a great option for a bedtime snack. It contains up to twice the amount of protein as regular yogurt and only half the amount of carbohydrates. Greek yogurt also has other health benefits including improving gut health, reducing hunger, and building muscle mass. Blueberries are an amazing source of antioxidants as well as fibre and will add a touch of sweetness to your snack.
5. Nuts
Nuts like almonds, cashews, and walnuts contain lots of vitamins, minerals, and healthy fats. They’re also a great source of protein, which can help fill you up and keep you satisfied for longer, while also reducing unhealthy food cravings. It’s easy to overdo it with nuts, so keep it to a single potion, which is about ¼ cup or the palm of your hand.
6. Low Fat Cheese and Multigrain Crackers
Low fat cheeses like mozzarella and ricotta are high protein choices that keep your blood sugar in check. Cheese has a low glycemic index (GI), meaning that it releases glucose slowly and won’t trigger significant blood sugar spikes. Multigrain crackers are an awesome source of fibre, which can prevent a spike in your blood sugar.
7. Cottage Cheese and Apricots
Cottage cheese is super high in protein and is a great source of probiotics. Probiotics are a good bacteria that help improve digestive health, reduce the risk of cardiovascular disease, and improve your overall well-being. Apricots are low GI and won’t cause a rapid increase in blood sugar levels when consumed. They’re also a great source of fibre, which helps regulate blood sugar levels and improve overall blood glucose control.
8. Hard Boiled Eggs
Hard boiled eggs are an excellent source of protein, so they’ll help to make you feel satisfied before bed. Eggs are also filled with B6, melatonin, and tryptophan, which all work together to ensure a good night’s sleep. Plus, they’re low in carbohydrates, so they won’t cause a spike in blood sugar levels.
9. Roasted Chickpeas
Roasted chickpeas are super easy to make- just toss them in a pan with a little bit of olive oil and some salt until they’re nice and toasty. They’re an excellent source of protein and fibre, making them a great choice for a pre-bedtime snack. Plus, they’re also low in carbohydrates so they won’t sky rocket your blood sugar levels.
10. Cherry Tomatoes and Mozzarella Cheese
Cherry tomatoes are super low in carbohydrates, but provide a hefty dose of vitamins and minerals. Mozzarella cheese is low in fat and brings the protein, preventing blood sugar spikes and crashes while you sleep. It also contains vitamins, minerals, and healthy bacteria that’s good for digestion.
11. Chia Pudding
Chia pudding is loaded with protein, fibre, and healthy fats, and is low in carbs. This combination makes them slow-digesting, which is exactly what you’re looking for when managing your blood sugar. You can use a bit of honey or maple syrup for sweetness and add some berries for extra taste. Here’s a 3-ingredient chia pudding recipe from Feel Good Foodie.
These bedtime snacks are healthy, delicious, and will keep your blood sugar stable overnight. Opt for these instead of sweet, high carb snacks to keep your blood sugar in check.
