The #1 Late-Night Snack for Better Sleep, According to Dietitians
Dietitians recommend the Golden Milk Shake as the No. 1 late-night snack for better sleep.
The Golden Milk Shake contains trypophan and vitamin D—both thought to impact our sleep—and no added sugars.
Strategies for better sleep include eating a balanced diet, avoiding too much caffeine and creating a bedtime routine.Who doesn't love a good night of restorative sleep? Sleep is the foundation of health and is arguably one of the most important practices for a healthy lifestyle. When it comes to late-night snacks, you may be wondering if there are better choices to promote a good night's rest. Turns out, what you choose to eat (and what you avoid) in the hours before bed can make a difference.
'A heavy, late-night snack tells your system to shift into digestion mode, not rest mode,' says Stacy Lofton, MS, RDN. Instead, she recommends choosing foods that digest easily within an hour or two before bed. This is why our favorite late-night snack for better sleep is our Golden Milk Shake. 'It blends banana and milk, both sleep-friendly, with a touch of turmeric and cinnamon for warmth and anti-inflammatory support,' says Taiyyibah Moughal, RD, CDN, ISAK-1.
Learn more about why this shake is our top pick to help you wind down and sleep well.
Why Our Golden Milk Shake is the #1 Late-Night Snack
Contains Tryptophan
Tryptophan is an essential amino acid found in a variety of foods from nuts and seeds to meats and dairy products. The Golden Milk Shake is made with reduced-fat milk, a known source of tryptophan in the diet. Tryptophan is involved in the production of melatonin which is involved in the sleep-wake cycle. Additionally, the combination of protein and carbohydrates aids in the transport of tryptophan to the brain across the blood-brain barrier where it plays a role in the production of serotonin and melatonin.
Source of Vitamin D
Fortified dairy products that contain vitamin D are one of the few foods in the standard American diet that contribute a significant amount of this essential nutrient. Vitamin D status has also been associated with sleep regulation and not getting enough may increase the risk for sleep-related issues. There are multiple theories as to why vitamin D is thought to influence sleep–one is its involvement in melatonin production. While a Golden Milk Shake won't contribute 100 percent of your daily vitamin D needs, it will provide another opportunity to up your intake.
No Added Sugar
The Golden Milk Shake contains no added sugar and instead relies on sweetness from ripe bananas and a touch of vanilla extract. Diets that contain too much added sugar, particularly in the form of sugar-sweetened beverages, are associated with poor sleep quality. The Dietary Guidelines for Americans recommend no more than ten percent of calories come from added sugar per day.
Just the Right Portion
Avoiding heavy snacks before bedtime is recommended to prevent you from feeling overly full prior to sleep. Nutritious snacks that offer just enough calories to help you feel satisfied are the way to go when it comes to sleep-promoting choices. 'Lighter, nutrient-rich snacks like banana and milk—or something with complex carbs and protein—can help you feel settled without feeling too full,' says Moughal. If you need to adjust the portion size of the Golden Milk Shake, we recommend cutting it half and saving the rest for the following day.
Strategies for Better Sleep
Eat a Balanced Diet
'A balanced, plant-forward diet full of fruits, veggies, whole grains, legumes, and healthy fats provides the micronutrients (like magnesium and vitamin B6) that support more restful and less interrupted sleep,' says Moughal. 'Some of the most sleep-supportive foods include tart cherries, kiwifruit, milk, and fatty fish,' says Moughal. 'These stand out because they naturally contain melatonin, tryptophan, magnesium, or other calming nutrients that help regulate our internal sleep-wake rhythm.'
Avoid Too Much Added Sugars
'Diets high in added sugars, processed foods, and refined carbs tend to be linked with poor sleep quality and more frequent insomnia symptoms,' says Moughal. Skip foods that are high in added sugar like high-sugar breakfast cereals, pastries or other baked goods, candy, and sugar-sweetened beverages. Try replacing these foods with options that are naturally lower in added sugar. Small swaps to reduce the amount you're eating every day can add up to have a significant impact on the total added sugar in the diet.
Don't Eat Too Close to Bedtime
'Ideally, you want to enjoy your snack about 1 to 2 hours before bed,' says Moughal. 'Eating too close to bedtime can disrupt digestion and make it harder to fall or stay asleep,' Smaller portions of nutrient-dense foods should be the primary choice to prevent from feeling overly full before sleep.
Skip the Caffeine and Alcohol
'Caffeine and alcohol are major culprits when consumed too close to bedtime—caffeine can delay sleep onset, while alcohol may disrupt deep sleep,' says Moughal. Skip the afternoon cup of coffee if you want to fall asleep easily and limit your happy hour drinks for better rest. These practices can help you wake up feeling refreshed and with more energy the following day.
Be Strategic About Fluids
Drinking too much, too close to bedtime can leave you running to the bathroom at 3am. Instead, Moughal recommends that you stay well-hydrated during the day but taper fluids in the evening to avoid overnight bathroom trips.
Create a Routine
'Creating a wind down routine after a busy day will help prepare your brain for sleeping,' says Ashley Q. Lombardi MS, RDN. She recommends putting your phone in another room for the night if you can. 'Getting ready for bed with a book, bath, or some classic music will give your body the opportunity to relax so that you can fall asleep,' she says.
Our Expert Take
If you're looking for a sleep-friendly late-night snack, we suggest our Golden Milk Shake thanks to the tryptophan and serotonin found in the combination of dairy and banana. The Golden Milk Shake is also naturally sweetened without added sugar, making it a healthier choice to end your day. Cheers to a good night's rest!
Read the original article on EATINGWELL
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Business Upturn
2 hours ago
- Business Upturn
How Patrick Holford's Business Model Is Shaping Wellness Choices in the USA
Patrick Holford is a well-known figure in the global health and nutrition sector, recognised for his advocacy of science-based supplementation, nutrition education, and lifestyle optimisation. While his career originated in the United Kingdom, the Patrick Holford business model USA strategy demonstrates an intentional adaptation to meet American market demands. His approach blends product sales, educational content, consulting, and partnerships, creating a hybrid model that sits at the intersection of health entrepreneurship and wellness media. Patrick Holford Business Model USA: A Multi-Layered Approach to Wellness At its core, the Patrick Holford business model operates on multiple revenue pillars. In the USA, this includes the sale of nutritional supplements, books, online courses, public speaking engagements, and licensing of wellness programs. Unlike single-channel entrepreneurs, Holford leverages a mix of direct-to-consumer sales and business-to-business licensing to expand his reach. This multi-layered strategy ensures that his wellness products and ideas can penetrate different segments of the U.S. health market — from individual health-conscious buyers to gyms, wellness coaches, and corporate wellness programs. How Product Creation Powers the Patrick Holford Health Entrepreneurship Model Product creation is the foundation of the Patrick Holford health entrepreneurship strategy. His supplements, often positioned as evidence-based formulas, are developed in collaboration with nutritionists and manufacturing partners to ensure quality control. In the USA, supplements are marketed to align with trends in preventive health — particularly areas like brain health, immune support, and energy optimisation. Holford's publishing arm, consisting of dozens of books, also contributes to brand authority. For American consumers, books function as both educational resources and marketing tools, introducing readers to his nutritional principles while guiding them toward associated products and services. Strategic Partnerships in the Patrick Holford Wellness Strategy USA A crucial growth mechanism in the Patrick Holford wellness strategy USA is partnership building. By aligning with U.S.-based distributors, wellness practitioners, and event organisers, Holford amplifies his exposure without needing to directly manage large American operations. These partnerships enable his brand to integrate into American health expos, professional nutrition conferences, and online wellness summits. Such events attract highly targeted audiences, providing fertile ground for customer acquisition and brand loyalty. Marketing Approach and Brand Positioning in the U.S. Market Holford's marketing strategy leans heavily on educational marketing — a method where free, high-value content serves as a gateway to paid products. Through webinars, blog articles, newsletters, and podcast interviews, he positions himself as a trusted voice in nutritional science. In the competitive U.S. wellness market, this approach differentiates his brand from mass-market supplement companies that rely solely on price or celebrity endorsements. Holford's strategy places him in the thought-leader category, which appeals to educated, research-driven American consumers. Target Audience Segmentation for Patrick Holford Influence on Americans The Patrick Holford influence on Americans can be seen in the way he segments his audience. His core U.S. demographic includes: Health-conscious professionals aged 30–55 seeking preventive care solutions. Biohackers and early adopters of science-backed nutrition trends. Baby Boomers focusing on cognitive health and vitality. Wellness entrepreneurs and coaches seeking educational programs to offer their clients. By tailoring messaging for each group — from data-rich supplement guides for biohackers to simplified wellness roadmaps for busy professionals — Holford maximises conversion rates. Distribution Channels and Sales Pathways in the USA In the American market, Holford's distribution channels include direct e-commerce, affiliate partnerships, Amazon listings, and wholesale agreements with wellness clinics. E-commerce remains the primary driver, giving the brand complete control over messaging, customer relationships, and product bundling. Affiliate marketing plays a notable role as well. U.S.-based health influencers and practitioners often receive commissions for promoting Holford's products and courses, creating a mutually beneficial growth loop. Educational Outreach as a Brand Growth Engine One of the most distinctive aspects of the Patrick Holford wellness strategy USA is educational outreach. Rather than simply selling products, Holford invests in educating consumers through masterclasses, certification programs for nutrition coaches, and open-access health guides. This approach deepens brand trust, positions him as an authority, and indirectly drives product sales by fostering a loyal community of informed customers. Pricing Strategy and Value Proposition for U.S. Consumers In the United States, Holford's pricing model positions his supplements and courses as premium but accessible. While his products are not the cheapest on the market, the perceived value is reinforced through extensive educational support, transparent ingredient sourcing, and bundled package offers. This combination of quality assurance and knowledge-based selling resonates with U.S. consumers who view wellness as a long-term investment rather than a short-term fix. Competitive Advantages in the U.S. Wellness Sector Holford's competitive edge lies in the integration of multiple revenue streams supported by strong personal branding. Unlike supplement companies that operate anonymously, his name carries educational authority and thought leadership, making it easier to maintain customer loyalty. Additionally, his holistic business model — spanning supplements, books, online education, and speaking — allows cross-promotion across verticals, reducing dependency on any single income source. Implications for the Future of Patrick Holford Business Model USA As the U.S. wellness market continues to grow, the Patrick Holford business model USA offers a blueprint for merging educational influence with product-based revenue. His strategies reflect larger consumer shifts toward informed decision-making, personalised health solutions, and trust-driven brand relationships. In the coming years, increased demand for brain health, longevity supplements, and functional nutrition education could further expand his reach in the American market. An Unexpected Prediction: Patrick Holford's Model as a Platform for U.S. Micro-Entrepreneurs Looking ahead, one unexpected development could be the transformation of Holford's educational programs into micro-franchise opportunities for American wellness coaches. By licensing his content and supplement distribution rights, he could empower a network of independent U.S. entrepreneurs to operate under his brand umbrella. This would not only scale his influence but also democratise access to entrepreneurship in the wellness sector — creating a ripple effect that shapes both health outcomes and small business growth in America. This article is intended for informational and editorial purposes only. It does not constitute endorsement or promotion of any individual, company, or entity mentioned. Business Upturn makes no representations or warranties regarding the accuracy, completeness, or reliability of the information provided.
CNBC
5 hours ago
- CNBC
From Starbucks to Smoothie King, restaurants seek to cash in on consumers' protein frenzy
Restaurant chains are joining in on the protein frenzy, hoping to encourage diners to pay more for extra macronutrients during a time when many consumers aren't spending as much. From "gym bros" to users of GLP-1 drugs like Ozempic, many Americans are trying to add more protein to their diets, with the goal of building or maintaining their muscle mass and feeling more satiated after meals. Moreover, diet trends that don't emphasize protein intake, such as the ketogenic diet, have fallen out of favor. "A lot of younger consumers are more proactive about their health habits, so they're looking for ways to support health now but also to support their health in the future," said Julia Mills, a food and drink analyst for market research firm Mintel. "Generation Alpha, Gen Z, millennials — these consumers are very active on social media, so they're constantly being fed this message that you need more protein, and protein helps you gain muscle and makes you stronger." Roughly a third of consumers said they loved high protein in the second quarter of 2025, up from 24% three years ago, according to Datassential, which tracks restaurant menus and consumer preferences. The trend has fueled a protein takeover in grocery store aisles, from protein-packed Eggo waffles to Khloe Kardashian's Khloud protein popcorn. But it's also hitting the menus of restaurants that are seeking ways to encourage diners to pay for premium food and drinks. Take Starbucks, for example. The coffee giant said in late July that it will roll out a cold foam packed with 15 grams of protein later this year; the regular cold foam add-on typically costs customers an extra $1.25 per drink. The new foam comes as the chain's U.S. sales have been shrinking for the past year as coffee drinkers brew their java at home or seek out trendier options. Rival Dutch Bros launched a protein coffee in early 2024 and charges customers an extra $1 for the customization. The menu addition fueled strong same-store sales growth and profits for the upstart chain. Eateries are seeking to attract diners like Jared Hutkowski, a 42-year-old director of brokerage in Harrisburg, Pennsylvania. He works out six days a week and tries to hit his daily protein goal to improve his physique and overall health. When he dines out, he tries to maximize his protein, although he sometimes goes for pizza anyway. "The biggest factor is what I am in the mood for that day, and then I normally try and select a meal that has a least a serving of some type of protein in it," Hutkowski said. This year, 28.4% of U.S. restaurant menus call out "protein," up from 5.9% a decade ago, according to Datassential. And the trend looks like it has staying power. Datassential predicts that by 2029, more than 40% of eateries will highlight protein on their menus. "Protein is one of those things that's never been vilified, because no one's ever said that eating too much protein can be bad for you," Mintel's Mills said. In the short term, consuming more protein than your body needs likely won't cause health issues, but in the long term, it could cause kidney problems, according to Diane Han, a registered dietitian based in San Francisco and the founder of Woking Balance Wellness. The recommended daily amount of protein intake varies by body weight but is roughly 46 grams for women and 56 grams for men, according to the Centers for Disease Control and Prevention. For restaurants, protein's step change happened several years ago. In 2021, protein only had a menu penetration of 11.5%; by 2022, more than a quarter of restaurant menus used the term, based on Datassential data. That year, Dine Brands' IHOP, for example, introduced pancakes with 18 grams of protein per flapjack. Fast-casual eateries are the restaurant segment most likely to call out protein on their menus, thanks to the common practice of asking customers to pick their protein or offering to double their portion, according to Datassential. Fast-casual salad chain Sweetgreen introduced a line of "protein plates" in late 2023 as part of an effort to introduce more hearty options for dinner customers. The menu addition has helped the company grow its dinner business from 35% of sales to about 40%, executives said in March. Many restaurants are also leaning into U.S. consumers' desire for convenience. Accessibility may be why Datassential found that consumers tend to prefer protein-packed beverages. For Smoothie King, protein has been a menu staple since its founding more than 50 years ago. But in October, the chain took one step further, launching a menu aimed at consumers who take GLP-1 drugs for weight loss or diabetes. The rapid weight loss that can occur from the medications can cause muscle mass to drop, so doctors often advise patients to increase their protein intake to maintain their muscle. "It's a convenient, on-the-go way to get in your protein that you're looking for in your diet," said Lori Primavera, Smoothie King's vice president of research and development and product marketing. Many restaurants are also choosing to highlight existing protein-packed options, rather than adding new menu items that would slow down kitchens or add to much complexity to their operations. For example, Panda Express introduced its own protein plates earlier this year. The line, created in partnership with a registered dietitian, includes pre-existing menu items but packages them as a balanced meal, highlighting protein and fiber content. Chipotle Mexican Grill employed a similar strategy back in 2019 when it introduced "lifestyle bowls," marketed to fit different dietary goals, like the paleo diet or offering double protein. Likewise, in July, Chick-fil-A put the spotlight on its own high-protein options in a company blog, highlighting its grilled nuggets and the Cool Wrap, which features a grilled chicken breast, cheese and lettuce in a tortilla. But for the eateries that want to add new menu items, nachos with a choice of protein, restaurant-made protein bars and egg dishes that highlight high protein content are all increasingly popular options, according to Datassential trendologist Claire Conaghan. Eggs are one reason why breakfast, brunch and lunch eatery First Watch has always been "protein forward," CEO Chris Tomasso told CNBC. The chain hasn't adjusted its menu specifically to address consumers' demand for more protein, but TikTok influencers have highlighted how to order a high-protein meal when visiting its restaurants. "We hope that continues to be a trend because we're right down the middle of the fairway on that," Tomasso said. Of course, protein isn't the only way to win over health-conscious consumers. Hutkowski said his primary issue with eating at restaurants is that most of the food is cooked in oils, butter and heavy greases that rapidly add to his intake of fats for the day. "A restaurant finding cleaner ways to cook would be much more attractive to me than overly loaded protein dishes," he said.
Yahoo
7 hours ago
- Yahoo
Oatmeal or Smoothie? Nutrition Experts Pick the Best Breakfast for Staying Energized
Key Takeaways Both oatmeal and smoothies can offer lasting energy when made with nutrient-dense ingredients, but oatmeal has a slight edge due to its slower digestion and higher satiety. Oatmeal's complex carbs and fiber-rich beta-glucan support heart health and metabolism, especially when paired with protein sources like milk, nuts, or Greek yogurt. Smoothies are quick and customizable, but digest more rapidly; adding protein, fiber, and healthy fats can help make them more filling and waffles, French toast, cinnamon rolls—these are all considered classic American breakfast foods, but 'popular' doesn't always mean 'most nutritious.' Higher in sugar, they may not be the ideal choice for sustained energy until lunch. So, what should your breakfast entail for lasting energy? To start your day feeling energized and nourished, consider breakfast foods that provide protein, dietary fiber, and healthy fats, notes Lauren Twigge, RD, a registered dietitian in Dallas, Texas. 'Together, this combination of nutrients helps manage your satiety and energy levels,' Twigge says. Breakfast foods like smoothies and bowls of oatmeal are considered healthier options, and they both have the potential to satisfy this ideal trifecta of nutrients. 'Either can be a nutritious choice, particularly for those wanting steady energy,' Twigge explains. But which is best? A dietitian settles the Our Expert Lauren Twigge, RD, a registered dietitian in Dallas, TexasBenefits of Oatmeal for Breakfast When it comes to healthy breakfast options, you may hear a lot about oatmeal and eggs. The former is an excellent source of whole grains, while the latter provides protein. However, with the right toppings and mix-ins, oatmeal can be just as rich in protein. 'Oatmeal is a common breakfast item that can be a great choice for lasting energy,' Twigge says, noting that the base provides complex carbohydrates. 'With its solid form, oatmeal digests more slowly and will help you feel fuller for longer.' There's plenty of research on the benefits of oatmeal. Rich in a type of soluble fiber called beta-glucan, oats can potentially lower 'bad' LDL cholesterol, thereby reducing the risk of cardiovascular diseases. They're also associated with supporting a healthy metabolism. Varieties with a lower glycemic index, such as steel cut oats, can even lower blood sugar levels. Since they reduce hunger and increase satiety, oats may even promote a healthy body weight. The key to reaping the energy-boosting perks of oatmeal is building a balanced bowl, Twigge notes. In order to do that, you'll need to skip the added sugars and pile on the protein. 'One of my biggest pieces of advice for balancing out a bowl of oatmeal is to skip sweetening your oats with sugar and use berries or 100% fruit jam,' Twigge says. 'To increase the protein in oatmeal, use dairy milk in place of water, and stir in an egg or egg whites. Nuts, nut butters, and Greek yogurt make for excellent healthy fats to add to your bowl,' she adds. Twigge also recommends adding fresh fruit, like pears or berries, to boost the fiber content. The final nutrient composition of oatmeal depends on the type of oats you choose, how you prepare it, and what toppings you add. To give you an idea, here's a look at the nutrients found in ⅓ cup of dry oats, per USDA data:Calories: 102Carbohydrates: 18.3 grams (g)Fiber: 2.73 gProtein: 3.56 gFat: 1.76 gManganese: 0.98 milligrams (mg)Selenium: 7.8 micrograms (mcg) 'You can add 13 grams of protein by using a cup of ultra-filtered milk,' Twigge says. She also recommends fresh raspberries, which provide 4 grams of fiber per ½ cup. Benefits of a Smoothie for Breakfast Smoothies have unparalleled portability. Simply add your ingredients to a blender, give it a quick blitz, and be on your way. But are they good for you? They can be, dietitians say, but certain ingredients are more nutritious than others. 'Smoothies can be a great source of fruit, fiber, and phytonutrients,' Twigge explains. 'They can be full of colorful foods and, when strategically balanced, rich in satiating nutrients like protein.' Research has even shown that smoothies can increase fiber intake and promote the growth of beneficial bacteria in the gut microbiome. However, there are some disadvantages of smoothies Twigge wants you to know about. While drinking your food is quicker than eating it, this also means it digests faster, she notes. So, smoothies may not hold you over as long as solid food might. With a fruit base, they also tend to be higher in carbohydrates. To maximize your smoothie's protein and fiber content, Twigge recommends incorporating dairy milk, nut butters, seeds, Greek yogurt, and leafy greens. This also adds some healthy fats, and helps buffer the high carbohydrate content from the fruit. The smoothie combinations are endless, but according to USDA data, a 12-ounce smoothie made with strawberries, banana, and low-fat yogurt can provide the following nutrients: Calories: 226Carbohydrates: 52 gFiber: 3.12 gProtein: 2.98 gFat: 0.49 gVitamin C: 18 mgVitamin B6: 0.38 mg Fruit is already a great source of fiber, Twigge points out, but adding chia seeds can provide even more of this invaluable nutrient. Per USDA data, an ounce of chia seeds not only contains 9.75 grams of fiber but, also 4.68 grams of protein. Another high-protein smoothie ingredient Twigge recommends? Greek yogurt, which provides 12.6 grams of protein per ½ cup. Which Breakfast Gives You More Energy? Both oatmeal and smoothies are nutritionally sound breakfast options when made with nutrient-rich ingredients, Twigge notes. 'However, in the breakfast battle of oatmeal or a smoothie, oatmeal is the breakfast that I would recommend for sustained energy until lunch time,' she explains. Twigge's reasoning? Oatmeal is a solid, while a smoothie is a liquid. 'This difference can make a difference in the rate of digestion,' she explains. Smoothies digest a bit quicker because there's less chewing involved. Additionally, it's usually quicker to drink a smoothie than it is to eat a bowl of oatmeal. 'Oatmeal digests more slowly and will help you feel fuller for longer,' Twigge adds. Even still, the best choice for you may be a smoothie, because nutrition is often very personal. 'Smoothies are a great option for people who need a meal that's easy to digest,' Twigge explains. No matter which you choose—oatmeal vs smoothie—just be sure to include plenty of protein, fiber, and healthy fats. This is the recipe for prolonged satiety and lasting energy. Read the original article on Real Simple
