Adjust what you eat for a better night’s sleep.

Sleep disruption is a risk factor for throwing off your metabolism and eating patterns. Eating a strategic snack one hour or more before bed can contribute to better sleep quality through inflammatory pathways and increased melatonin production. Here are some examples of high quality bedtime snacks to support various body composition goals and activity levels:

LOW ACTIVITY LEVELS OR GOAL OF WEIGHT LOSS:

• 1 handful of walnuts + 8 ounces light tart cherry juice

• 1⁄2 cup low-fat cottage cheese or low-fat Greek yogurt + 1 kiwi

MODERATE ACTIVITY LEVELS OR GOAL OF WEIGHT MAINTENANCE:

• 1 slice of toast + 1-2 tablespoons of almond butter + 8 ounces of low-fat milk

• Blend in a smoothie or food processor: 1⁄2 cup low-fat Greek yogurt + 1-2 kiwis + 8 ounces light tart cherry juice + 8 ounces low-fat milk. To make a frozen yogurt sweet treat, simply freeze the blend

HIGH ACTIVITY LEVELS OR GOAL OF WEIGHT GAIN:

• 2 slices of bread + 3 ounces of lean turkey + vegetable garnish + 8 ounces of tart cherry juice

• Blend in a smoothie or food processor: 8-16 ounces of milk + 1 cup low-fat Greek yogurt + 1 cup oats + 2 cups of fruit + 2 tablespoons of almond butter